Muscle | Healthy Heart Net

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While all the muscles in the body work together to keep us moving and shaking, one of the most important muscles is the heart. The heart works hard to keep the body fueled, and we need to take care of it. Exercise is wonderful. A good brisk walk not only clears the mind, it makes us feel good. At the same time, we are exercising that very important muscle in the middle of the chest, the heart. Keeping stress down is important to a healthy heart, and hence, a healthier life. An extremely important part of heart health is obviously, the diet.

Eating the right foods, in the right combination, at the right time of day, is a huge step towards a healthy heart, and a healthier you. The truth is that healthier choices can please the palate as well as the heart. While a breakfast of bacon and eggs is fine sometimes, substituting that breakfast meal with some whole grain cereal and fresh fruit will make your heart very happy, and you will be healthier. Substitute a healthy breakfast more often during the week, say four to six times a week, and your heart is a happy little muscle.

Keep yourself active. One does not have to run the Boston Marathon on a monthly basis to keep the heart healthy. A nice brisk walk a couple of times a week makes a huge difference. Not only will you be exercising your heart, you will be exercising your body, which will also reap the benefits. Tighter muscles work better, make us less tired, and we will be less likely to sit on the couch and grab a bag of chips.

Our hearts will hopefully keep us living for a very long time. If we take good care of it, the chances are that the heart will take care of us well into our golden years.

Often we think we should just jump right in and start exercising. However the warm up portion of the session is very important and should never be missed. And always check with your physician before embarking on any exercise program.

The following simple stretching exercises can help you start your routine. Stop these exercises if you experience any.

Your back should remain straight and maintain your good posture while doing these exercises. Do not use jerky, quick movements, rather use controlled slow ones and don’t bounce. And always maintain your breathing

– Ankle pumps. While sitting on the floor, put your feet straight out in front of you. While you keep your heels on the floor, try lifting your toes up as far as you can and hold while counting to five.

– Hip bending. Lift up one knee, pointing it toward the ceiling. Start to lower this knee and then raise your other knee. Pretend you are marching in place while alternating each leg.

– Hamstring stretch. Place your foot on a chair, stool or bench. You should hold onto a wall for added stability. Choose a height that will allow you to keep your knee straight. Slowly lean forward, reaching down until you feel your muscles stretching in the back of your thigh. Repeat with the other leg.

– Quadriceps stretch. Stand facing a wall and place one hand against the wall for support. Bend one knee, grasping your ankle and pulling your leg behind you. Change legs and repeat.

– Side bends. Stand with your legs shoulder width apart. Reach over your head with one arm, elbow bent. Slide your opposite arm and hand down your thigh. Hold until you feel a gentle pull at your side. Repeat with other side.

These are just a few of the numerous exercises that can help you with your warm up routine.

Because we are all trying to follow the advice of our heart doctors and other in cardiovascular professions, we are trying to follow a regular exercise routine to keep our hearts as well as our entire bodies healthy. Often we think we should just jump right in and start exercising. However the warm up portion of the session is very important and should never be missed. And always check with your physician before embarking on any exercise program. The following simple stretching exercises can help you start your routine. Stop these exercises if you experience any. Your back should remain straight and maintain your good posture while doing these exercises. Do not use jerky, quick movements, rather use controlled slow ones and don’t bounce. And always maintain your breathing – Ankle pumps. While sitting on the floor, put your feet straight out in front of you. While you keep your heels on the floor, try lifting your toes up as far as you can and hold while counting to five. – Hip bending. Lift up one knee, pointing it toward the ceiling. Start to lower this knee and then raise your other knee. Pretend you are marching in place while alternating each leg. – Hamstring stretch. Place your foot on a chair, stool or bench. You should hold onto a wall for added stability. Choose a height that will allow you to keep your knee straight. Slowly lean forward, reaching down until you feel your muscles stretching in the back of your thigh. Repeat with the other leg. – Quadriceps stretch. Stand facing a wall and place one hand against the wall for support. Bend one knee, grasping your ankle and pulling your leg behind you. Change legs and repeat. – Side bends. Stand with your legs shoulder width apart. Reach over your head with one arm, elbow bent. Slide your opposite arm and hand down your thigh. Hold until you feel a gentle pull at your side. Repeat with other side. These are just a few of the numerous exercises that can help you with your warm up routine.

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Warming Up Should Be Included in Exercise Sessions

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