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Exercising for a healthy heart

January 02 2017 at 08:37 PM by Admin


 

Exercising on a regular basis can sound great – in theory. But when it comes to actually doing it, are you among the many who will find anything and everything possible to occupy your time instead?

If you exercise regularly, you may lower your risk of a heart attack and stroke. If you are middle-aged or older and haven’t been exercising regularly or have a chronic health problem, work with your doctor to develop an exercise program. There are so many types of physical activity that can improve your cholesterol levels, lower your blood pressure and simply make you feel good.To condition your heart safely:

• Start at a comfortable level of exertion
Try walking five to 10 minutes over a short distance indoors. Walking briskly for just 30 minutes a day. The housecleaning you did to procrastinate your workout? Believe it or not, that counts as exercise, too. You don’t have to go for an actual run to get a runner’s high. That rush you get at the sight of a gleaming bathroom counts too. Increase your time by five minutes a session as you’re able.
• Schedule regular exercise
Aim for 30 to 60 minutes a day of low- to moderate-intensity physical activity.
• Include variety

Any aerobic exercise is good for your heart. combine different types of exercise

  • Brisk walking.
  • Running.
  • Swimming.
  • Cycling.
  • Interval or circuit training.
  • Stretching (flexibility)
  • Strengthening (weight training)

Start each session with a warm-up of lower intensity, and cool down gradually. Mind-body exercises, such as yoga may provide even greater benefits.
• Cross-train to reduce your risk of injury
Alternate among exercises that emphasize different parts of the body, such as swimming, bicycling and walking.
• Don’t overdo it
Start slowly and build up gradually, allowing time between sessions for your body to rest and recover. And forget the saying “No pain, no gain.” A little muscle soreness when you do something new isn’t unusual, but soreness doesn’t equal pain. If it hurts, stop doing it.
• Increase your physical activity
Even routine activities such as gardening, climbing stairs or washing floors can burn calories and help improve your health. You’ll get the most benefit from a structured exercise program, but any physical movement helps. Walk or bike to the store instead of driving, park farther away at the shopping mall or take the stairs instead of taking an elevator.

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