What exercise really does to your heart (2 of 2)

Good morning friends.  I will not prolong my introduction.  So join me in the second part of the article …

There is a good effect if you exercise frequently.  Exercise causes the heart to get stronger, enabling it to move more blood with each heart beat. It takes fewer beats to get you through the day. With the heart rate drop, the heart is able to enjoy a well-deserved rest.  Exercise also removes “bad” LDL cholesterol from the blood, reduces triglycerides and increases “good” HDL cholesterol.

Exercise wards off stress, builds endurance, prevents bone-thinning or osteoporosis. Importantly, it reduces blood pressure and blood sugar.  Exercise  stimulates the release of endorphins or the “feel-good hormones”. It is one good antidote for depression. It is an instituted  fact that depression increases the risk of heart attacks by 50% or even higher.

Some asked, what is the exercise should you dig yourself into? For how long and how hard?

You need not be a gym addict to be fit. Generally, 30 minutes of moderate exercise like brisk walking, five times a week, or 20 minutes of more vigorous exercise, like cycling or jogging, thrice a week is recommended. Exercise need not be a humdrum, but rather, a pleasurable activity.

For those who have heart disease, a stress test may be needed so a safe level of exercise can be set. Your attending physician will advise you on your corresponding physical activity level. While more isn’t necessarily better, none may be worse than you will ever imagine.  Little sweat a day can definitely work wonders. Investing in exercise not just for the short term but as regular daily routine is assured to give you the highest return: a healthy heart!

Reference: Dr. Ma. Belem Carisma, Cardiologist and President of the Philippine Heart Association (PHA) visit www.philheart.org or e-mail secretariat@philheart.org.

Walk it off!

Good morning friends.  Did you know that a few minutes of walk every day is good for the health?  Maybe some of you think that it will not affect the health for just few minute walking.  Wrong!  Going to gym is not only the solution to make our health good.  Walking is one … 

If you spend some time walking every day, here’s some good news for you. People who walk regularly are known to suffer lesser from ailments such as heart disease, diabetes, cancer and several other diseases. Don’t walk as much as you’d like to make an extra effort to include it in your daily regimen and you’ll notice the difference it makes to your life almost immediately. Not only is walking cheap (all you have to invest in are a pair of comfortable sneakers and track pants), there are several benefits to it as well…

Walking is greatly recommended for people in their 50s and 60s because it decreases the risk of heart-related diseases and strokes.

Regular walking not only reduces cholesterol and lowers blood pressure, but also increases bone density and helps prevent osteoporosis especially in women.

People who walk and exercise on a daily basis are known to suffer lesser from depression and anxiety as it improves self-esteem and is an instant mood enhancer.

Haven’t been sleeping that well lately? Walk a few minutes every day and notice that you sleep better.

Want to lose weight? Walk. Experts say that nothing helps you lose weight in an effective way than a daily walk. Start with a few minutes and gradually build up your stamina.

Walking reduces the risk of colon cancer as well as cardiovascular diseases.

It is better than running since you go a little easier on your joints, you don’t wear down your joints or muscles.  – The Times of India

Steps for Walking Exercise

Funny, some may laugh why we have to learn to walk?  As long as we can we can walk, we can do the walking exercise.  Yes, it’s true but there are some proper steps how to do it properly.  Before doing walking exercise, make sure that you follow the steps first. 

How to walk

Believe it or not, there is a right way to walk.  As with sitting and standing, you must hold the right posture when you step, or you risk damaging your bones and muscles.  To saunter suitably, first keep your back straight, pelvis forward, and buttocks tucked.  Walk with coordinated (or parallel) leg and arm movements, breathing steadily.  This “walking tall” posture will give you a higher center of gravity, which in turn gives you a longer, more effective stride.  Use a backpack for belongings—instead of a purse of handbag—to leave your arms swinging freely.  Remember, no hunched shoulders, stiffly swinging arms, or heel slamming.  Walking—especially fast—should be naturally fluid and relaxed.

Keeping in Stride

A common question among walkers is “Am I walking fast enough?”  here are some guidelines:

☻  You should walk fast enough to notice your breathing, but never so fast that you are out of breath or gasping.

☻  If you’re having a conversation, you should have to pause regularly to breathe.  If you’re talking at full gossip speed, you’re not walking for cardio-vascular fitness.

☻  You should be sweating a little bit.  Elevated body temperature usually accompanies harder work and an elevated heart rate, and sweat is a natural healthy response.

Finding a shoe That Fits

If you’re serious about walking as a form of exercise, it’s a good idea to invest in a pair of walking shoes.  Just like the rest of the body, your feet—which contain 25 percent of the body’s bones—will get tired and sore if not treated properly.

Most people mistake running shoes as a sure bet for comfortable walking shoes.  But walking shoes are designed specifically for the biomechanics of walking, which are quite different from running.  Walking shoes have more foot bed cushioning for more stripes and sole that aids in the heel-toe roll.  Walking shoes are sturdy, built with more leather than running shoes, and usually last three times longer than your typical good-quality joggers.

Source:  Fit Your SwimSuit

Prevention through the age (1 of 2)

Your 20s

These are the last years that your body is building new bones, so you want to do everything you can to maximize stores.  A critical first step is to give up smoking, which directly interferes with bone formulation.

Diet/Fitness  You need 1,000 milligrams of calcium each day.  Aim for at least three servings of calcium-rich foods, and take a supplement on the days you’re not making it.  Start a regimen of weight-bearing exercise:  workouts (walking, jogging, dancing tennis, aerobics) that put some impact on your bones.  (Swimming and biking, although great exercise, aren’t weight-bearing.)  Get in at least three 30-minutes session per week.

Doctor visit  If you’ve suffered from anorexia or amenorrhea (the absence of your period for several months), ask your doctor about having a bone-density test. 

Your 30s

You’ve reached your peak bone mass:  your goal for this decade is to hold on to it by following a healthy lifestyle.

Diet/Fitness  Most women in this age group get only half the recommended amount of calcium; take a supplement if that’s you.  Your life may be busier, but keep exercising.  “If you stop, you lose whatever bone gains you’ve made,” warns Kenneth Saag, M.D., an osteoporosis expert at the University of Alabama at Birmingham, US.

Doctor visit  have you been on steroids, such as prednisone?  A bone-density test may be in order.

Super Fitness Workout

This is the type of workout that is balanced.  We stretch and work on endurance and strength.  This kind of exercise is good because it makes you do a little bit of everything.  Find the time of day you have the most energy and set aside a half hour to be good to your body.

It’s best to exercise with a friend, an adult, or someone your own age.  Clear some room so you don’t knock over anything or trip over a table.  Put on your exercise gear, turn of your favorite music and have some fun!

 

Let’s Warm UP

It’s very important to wake up your muscles before you start making them work.

1.   Side bend 

      5 times each side.

2.  Arm circles

       5 times back and front

3.  Stand stretch

      10 times

4.  Ankle circles

      5 times each ankle

5.  Wrist circles

       5 times each wrist

6.  Calf stretch

       5 times each leg 

 

Warm-Up for Heart and Lungs

 

1.  High stepping or marching

      Make sure you swing your arms!

2.  Walking up and down stairs

       Do for 30 steps.

3.  Jogging on the Spot

      Start very slowly and gradually increase your speed.  Only do 

      this for 2 or 3 minutes as this is part of your warm-up.

Ten Ways to Improve Your Endurance

To improve your endurance, try doing one of the following activities or any physical activity you enjoy.  Whatever you do, it must be done at a steady pace for at least twelve minutes.  Get a friend to time you.  If you can’t last the full twelve minutes, don’t worry, just slow down.  Time has long you lasted and try to increase that tomorrow. –Alison Jane Roberts

Photo courtesy:  Rick Rowden (Art Director), Renee Mansfield and Eugene Pawczuk (Illustrator)