Exercise for a Healthy Heart
Peter sams asked:
Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator, or take 10–15 minute walking breaks while watching TV or sitting for some other activity.
Start slowly. Gradually build up to at least 30 minutes of activity, five or more times per week (or whatever your doctor recommends). If you don’t have a full 30 minutes, try two 15-minute sessions or three 10-minute sessions to meet your goal.
Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
What we are unaware of is that, we have the ability and the capability, to potentially eradicate, eliminate, and do away with the greatest killer amongst us. Scientifically we are advancing and learning more and more that through minor changes in our lifestyles, attitudes, diets, activities and exercises we have the ability to achieve heart health, and conquer and defeat our greatest medical threat.
Cardiovascular or aerobic steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.
Stretching slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Breathing into Your Heart-Fear contracts the heart, closing it down. Breathing into the heart expands it, making space for new feelings and experiences. Before you begin, connect with your heart and notice its size and how it feels. Take about two minutes to consciously breathe into your heart, feeling it expand with each breath. Now check in again with your heart. How has your experience of your heart changed?
Join an exercise group, health club or YMCA. Many churches and senior centers offer exercise programs, too.
Anxiety and stress cause heart problems and high blood pressure. But take heed, moderate regular exercise is a great stress reliever. Endorphins the feel good chemicals are released during exercise. Exercise can reduce the amount of insulin diabetics need. It can also reduce your risk of getting diabetes. Diabetes can lead to heart disease.
Your heart is a muscle. The heart needs conditioning and strengthening just like any other muscle. Any kind of stress to the heart can impair its function. Aerobic exercise will lower your number of heartbeats per minute. This is good because as the heart is strengthened each heartbeat will push more blood. The heart becomes more efficient. Elite athletes have very low resting heart rates.
Drink a cup of water before, during and after exercising (but check with the doctor, because some people need to limit their fluid intake).
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Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator, or take 10–15 minute walking breaks while watching TV or sitting for some other activity.
Start slowly. Gradually build up to at least 30 minutes of activity, five or more times per week (or whatever your doctor recommends). If you don’t have a full 30 minutes, try two 15-minute sessions or three 10-minute sessions to meet your goal.
Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
What we are unaware of is that, we have the ability and the capability, to potentially eradicate, eliminate, and do away with the greatest killer amongst us. Scientifically we are advancing and learning more and more that through minor changes in our lifestyles, attitudes, diets, activities and exercises we have the ability to achieve heart health, and conquer and defeat our greatest medical threat.
Cardiovascular or aerobic steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.
Stretching slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Breathing into Your Heart-Fear contracts the heart, closing it down. Breathing into the heart expands it, making space for new feelings and experiences. Before you begin, connect with your heart and notice its size and how it feels. Take about two minutes to consciously breathe into your heart, feeling it expand with each breath. Now check in again with your heart. How has your experience of your heart changed?
Join an exercise group, health club or YMCA. Many churches and senior centers offer exercise programs, too.
Anxiety and stress cause heart problems and high blood pressure. But take heed, moderate regular exercise is a great stress reliever. Endorphins the feel good chemicals are released during exercise. Exercise can reduce the amount of insulin diabetics need. It can also reduce your risk of getting diabetes. Diabetes can lead to heart disease.
Your heart is a muscle. The heart needs conditioning and strengthening just like any other muscle. Any kind of stress to the heart can impair its function. Aerobic exercise will lower your number of heartbeats per minute. This is good because as the heart is strengthened each heartbeat will push more blood. The heart becomes more efficient. Elite athletes have very low resting heart rates.
Drink a cup of water before, during and after exercising (but check with the doctor, because some people need to limit their fluid intake).
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Exercise and Diet: Healthy Means to a Vascular Healthy Heart
Howard asked:
Although a natural diet means a way to a vascular healthy heart, exercise needs to be included in your routine. If you combine these two, you assure yourself of an excellent chance at having fewer heart problems. Nothing can guarantee that you won’t have a heart attack in our stressful society; however, eating healthy and having a daily exercise routine cuts down on your chances.
A healthy vascular system and heart sometimes means exercise and diet are a necessity. Diet is a topic I will cover in a future article, but for now let’s look at exercise. In most cases exercise can make up for a poor diet. Exercise aids in digestion. It keeps the blood flowing at a good rate, and exercise strengthens the heart muscle so it has to pump less often to do the same job.
How much exercise do I need to keep my vascular system healthy? The first thing you need to do is consult your physician! It matters not if you are young or old, beginning an exercise regimen should begin at the doctor’s office. Here you need to get a good physical examination to be sure your heart and vascular system can stand the exercise you need or want to do. So be sure to consult your physician to make sure you are healthy enough to exercise.
Some of the best exercises you can do to keep your vascular system and heart healthy are aerobic exercises. Walking is one of the best aerobic exercises for a healthy heart.
Walking as an aerobic exercise doesn’t consist of a stroll through the park or in the neighborhood. You need to walk at about a 25 to 30 minute mile providing your doctor says you can reach that plateau. If at first you can’t walk that fast, you need to keep improving until you have built up your stamina to the point where you can walk at that pace. The American Heart Association recommends that you walk at least four (4) miles each day to maintain a healthy heart.
So to have a vascular healthy heart means you may need to diet by eating natural foods and exercise often. Do you really want a healthy vascular system? Practice eating all natural and/or using all natural supplements. Then incorporate a daily regimen of exercise into your busy schedule. Eat healthy my friends.
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Although a natural diet means a way to a vascular healthy heart, exercise needs to be included in your routine. If you combine these two, you assure yourself of an excellent chance at having fewer heart problems. Nothing can guarantee that you won’t have a heart attack in our stressful society; however, eating healthy and having a daily exercise routine cuts down on your chances.
A healthy vascular system and heart sometimes means exercise and diet are a necessity. Diet is a topic I will cover in a future article, but for now let’s look at exercise. In most cases exercise can make up for a poor diet. Exercise aids in digestion. It keeps the blood flowing at a good rate, and exercise strengthens the heart muscle so it has to pump less often to do the same job.
How much exercise do I need to keep my vascular system healthy? The first thing you need to do is consult your physician! It matters not if you are young or old, beginning an exercise regimen should begin at the doctor’s office. Here you need to get a good physical examination to be sure your heart and vascular system can stand the exercise you need or want to do. So be sure to consult your physician to make sure you are healthy enough to exercise.
Some of the best exercises you can do to keep your vascular system and heart healthy are aerobic exercises. Walking is one of the best aerobic exercises for a healthy heart.
Walking as an aerobic exercise doesn’t consist of a stroll through the park or in the neighborhood. You need to walk at about a 25 to 30 minute mile providing your doctor says you can reach that plateau. If at first you can’t walk that fast, you need to keep improving until you have built up your stamina to the point where you can walk at that pace. The American Heart Association recommends that you walk at least four (4) miles each day to maintain a healthy heart.
So to have a vascular healthy heart means you may need to diet by eating natural foods and exercise often. Do you really want a healthy vascular system? Practice eating all natural and/or using all natural supplements. Then incorporate a daily regimen of exercise into your busy schedule. Eat healthy my friends.
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