Exercising for a healthy heart
If you exercise regularly, you may lower your risk of a heart
attack and stroke. If you’re 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. To
condition your heart safely:
attack and stroke. If you’re 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. To
condition your heart safely:
• Start at a comfortable level of exertion
Try walking five to 10 minutes over a short distance indoors.
Increase five minutes a session, as tolerated.
Try walking five to 10 minutes over a short distance indoors.
Increase five minutes a session, as tolerated.
• Schedule regular exercise
Aim for 30 to 60 minutes a day of low- to moderate-intensity
physical activity.
Aim for 30 to 60 minutes a day of low- to moderate-intensity
physical activity.
• Include variety
Combine three types of exercise — stretching (flexibility),
endurance (aerobic) and strengthening (weight training) —
and three levels of intensity — warm-up, workout level and
cool-down — in each exercise session.
Combine three types of exercise — stretching (flexibility),
endurance (aerobic) and strengthening (weight training) —
and three levels of intensity — warm-up, workout level and
cool-down — in each exercise session.
• Cross-train to reduce your risk of injury
Alternate among exercises that emphasize different parts of
the body, such as swimming, bicycling and walking.
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.
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, although not at the same level as a structured exercise
program. Just keep moving: Walk or bike to the store instead
of driving, park farther away at the shopping mall, take the
stairs instead of an elevator.
Even routine activities such as gardening, climbing stairs
or washing floors can burn calories and help improve your
health, although not at the same level as a structured exercise
program. Just keep moving: Walk or bike to the store instead
of driving, park farther away at the shopping mall, take the
stairs instead of an elevator.
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