Exercise For Heart Health

October 22, 2010 by Leave a Comment
A public demonstration of aerobic exercises
Image via Wikipedia

If you lead an inactive or sedentary type of life, you may be putting yourself at risk for cardiovascular (heart) disease. Luckily it is something that can easy rectified. It’s as simple as starting and maintaining a regular exercises routine. Exercising, especially those that are aerobic-based, is very beneficial and can:

–Make your heart and cardiovascular system stronger
–Help your body get more oxygen through improving your circulatory system.
–Help increase your energy. You will be able to engage in more activities without feeling tired.
–Lower your blood pressure.
–You will feel better about yourself and your self-esteem will improve.
–Help you sleep better.
–Make your physical appearance more healthy and fit.

You should always ask your physician’s advice before you begin any new programs of exercise. Things to keep in mind included new medications that can affect your exercise program. Also make sure that you are able to perform heavy lifting activities. And makes sure your doctor has cleared any exercise program that may include weight lifting, jogging or swimming.

You may wonder what kind of exercises is going to produce the best results. Stretching and warm up exercises will help your body prepare for exercise activities as well as helping to prevent injury. These stretching exercises will also increase flexibility.

Aerobic exercises are perhaps the best for preventing heart disease because they strengthen the lungs and heart as well as the circulatory system. Long-term aerobic exercise programs can also help your heart rate and blood pressure. Examples of these exercises include bicycling, walking, jogging and cross-country skiing.

A strength training program will help you gain strength, but due to its very rigorous application, may not be suitable for people who have heart disease or heart failure.

Again, make sure you check with your physician before you start a new exercise program.

Enhanced by Zemanta
Filed Under: Exercise, Heart Care Tagged With: , ,

How to Maintain a Healthy Heart

August 18, 2010 by Leave a Comment
preparation physical exercise
Image by cafe-lab via Flickr

Cardiovascular health is one of the most important health aspects of all. It is crucial that you maintain a healthy heart and arteries in order to sustain a long, happy life. Heart disease currently affects a number of people throughout the world and can causes health problems and even an early death. Luckily there are a number of things you can do to keep your heart healthy.

Probably the most obvious thing you can do is to alter your diet. People who eat foods with a high fat content end up gaining weight, which can put a strain on their heart as it is forced to work harder to get blood around the body. Although some fat is good for you, it has to be a certain type of fat – the kind found in olive oil and nuts for example, rather than processed foods. Even so, you only need a relatively small amount to stay healthy.

Getting more exercise is an important part of maintaining a healthy heart. The physical activity makes your heart pump blood harder and faster around the body as muscles burn oxygen and require more to remain active. This activity causes the heart to grow stronger over time and can protect it against disease in later life. Exercise is also proven to reduce stress levels as chemicals like dopamine are released during physical activity, so it can be a great way to feel better about yourself as well.

Another thing you can do is to cut down no alcohol. Drinking too much can have bad effects on vital organs such as the liver and in turn the heart. Similarly, quitting smoking is probably the most important thing you can do to keep your heart in good shape. The damaging effects of smoke are well documented and stopping at any point is a great way to ensure that your heart will stay healthy for years to come.

Enhanced by Zemanta
Filed Under: Exercise, Fitness, Heart Care Tagged With: , , , , , , ,

Warming Up Should Be Included in Exercise Sessions

August 13, 2010 by Leave a Comment
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.

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.

Enhanced by Zemanta
Filed Under: Exercise, Fitness, Heart Care Tagged With: , ,

Exercising Your Way to Heart Health

August 5, 2010 by Leave a Comment

Health professions from you general practitioner to heart surgeons and cardiovascular professionals all agree that an inactive lifestyle is a huge risk fact for heart disease. And luckily you can do something to reduce this risk. Exercise-more importantly aerobic exercise-will not only reduce this risk to your heart but will present many other benefits. For instance, a regular exercise routine can:
–Raise your endurance levels/
–Help you use oxygen better by improving your circulation/
–Lower blood pressure levels/
–Help strengthen bones/
–Increase and improve muscle tone and your strength level/
–Provide improved balance.
–Increase joint flexibility.
–Improve and strengthen your heart and cardiovascular system health.
–Maintain or reach a healthy weight.
–Reduce your level of body of fat.
–Help you sleep better.
–Improve your relaxation.
–Help you look healthy and fit.

Consult your physician before any exercise program to talk about such things as:

–Lifting heavy weights-Make sure that this isn’t off limits for you. This even includes activities such as household chores you might consider exercise, such as shoving, raking and so on. Get your doctor’s approval on any types of lifting exercises such as weights as well as aerobic type exercises such as jogging or swimming.

–Do you need any changes in your medications? Medications, in some cases, can have an affect on how you respond to exercise.

Aerobic exercises are considered most beneficial to helping keep your heart healthy. These types of exercises include walking, running or jogging, skating, rowing and low-impact aerobics.

It is generally considered that you should work up to a 20 to 30 minute exercise session, at least three to four times a week. And after you have worked your way up to this time, make sure you keep a regular schedule of exercising. Every day or every other day is optimal.

Enhanced by Zemanta
Filed Under: Exercise, Heart Care Tagged With: , ,

A Good Exercise Routine

August 4, 2010 by Leave a Comment
Spinning..motion
Image by MR MARK BEK via Flickr

Generally speaking, to keep your heart healthy, one of the most effective ways is to engage in aerobic exercise about three to four times a week for about 20 to 30 minutes. If you haven’t been on a regular exercise program, you should gradually work up this level. Once you have achieved this level, try to maintain a regular exercise schedule for maximum benefits.

Aerobic exercises include walking or jogging, skating, bicycling (stationary or outdoor), or water aerobics among other activities.

Your exercise routine should include:

–A warm-up time. This warm up will reduce the stress on your heart and muscles, but letting your body adjust to exercise from rest. It also increases your heart rate, body temperature and breathing. Your flexibility will also increase with a proper warm up and it will also reduce after-exercise soreness. Some good warm up exercises include range of motion stretching.

–Following your warm ups you should do conditioning-or the aerobic or other exercise activity of your choice. This is the part of the exercise routine when you are gaining the most benefit as well as burning the most calories. When you are first starting your exercise program, be sure not to over do it and keep an eye on the intensity of your activity. Check your heart rate regularly during exercise. Many people wear wrist-style heart monitors to help keep a check on this.

–The last part of your exercise routine is the cool down. This will let your body and muscles recover from the previous step. Your heart rate as well as your blood pressure will return to normal resting rates. Contrary to popular belief this cool down phase does not mean sit or lie down. This can cause dizziness or heart palipitations. Simply slowly decrease the intensity of your exercising. You can also stretch as you did in the warm up time.

Enhanced by Zemanta
Filed Under: Exercise, Fitness Tagged With: , , ,
Newer Posts»