ASK OUR EXPERTS

Choose Topic
Using 0 of 1024 Possible characters
Home »  Heart »  Follow These Exercise Tips To Prevent Heart Disease

Follow These Exercise Tips To Prevent Heart Disease

Physical inactivity, is a major risk factor for developing coronary artery disease. It also contributes to other risk factors, including:
  • Obesity
  • High blood pressure
  • A low level of HDL i.e good cholesterol
  • Diabetes
DoctorNDTV gives the facts

Follow These Exercise Tips To Prevent Heart Disease

Physical inactivity, is a major risk factor for developing coronary artery disease. It also contributes to other risk factors, including:
  • Obesity
  • High blood pressure
  • A low level of HDL i.e good cholesterol
  • Diabetes
Even moderately intense physical activity such as brisk walking is beneficial when done regularly for a total of 30 minutes or longer 3-6 days a week. There are 3 kinds of exercises that can be done. They are:
  • Stretching (stay loose)
  • Aerobic (for blood flow and oxygen)
  • Strengthening (toning or building muscles)
The most important exercise for the heart is aerobic exercises. Walking, jogging, running, swimming, dancing and cycling are aerobic. The decision to carry out a physical fitness programme cannot be taken lightly. It requires a life long commitment of time and effort. Exercise must become one of those things that you do without question, like bathing, brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed. How often, how long and how hard and what kinds of exercises you do should be determined by what you are trying to accomplish. For example, an athlete training for high level competition would follow a different programme than a person whose goals are good health and the ability to meet work and recreational needs.

Should you exercise?

The hour just before the evening meal is a popular time for exercise. Another popular time to work out is early morning, before the work day begins.

What are the benefits of exercise?
  • The heart can pump more blood and oxygen to the body.
  • Most people will have more energy
  • You sleep better and feel less stress
  • Blood pressure and blood sugar go down
  • You can tone muscles and lose body fat
  • Your HDL i.e., good cholesterol goes up
How should you exercise?

Step 1. Get loose, spend 5-10 minutes warming the muscles before you work out harder. Take a walk, jog slowly or cycle with no tension. Then stretch the muscles to loosen them.

Step 2. Hard work for 20 to 30 minutes. Wear comfortable clothes and shoes that match the sport.

Step 3. Cool down like you warmed up. Spend 5-10 minutes walking slowly or cycling with no tension. Then stretch the muscles to keep them loose. Pick up more than one kind of exercise so that you don't get bored, while on exercise machines. You can often watch television or listen to music. This is a good way to keep from getting bored. You may join an exercise group or get a friend to work out with you. Add more daily exercise in these ways:
  • Climb stairs rather than taking an elevator
  • Park at the far end of parking lot so that you have to walk more
  • Do more housework
Recommendation

For most healthy people

For health benefits to the heart, lung and circulation perform any vigorous activity for at least 30-60 minutes, 3-4 days each week at 50-75 per cent at your maximum heart rate. Physical activity need not be strenuous to bring health benefits. Moderate-intensity physical activities for 30 minutes or longer on most days provide some benefits. What is important is to include activity as part or a regular routine. Activities that are especially beneficial when performed regularly include:
  • Brisk walking, hiking, stair-climbing, aerobic exercise
  • Jogging, running, cycling, rowing and swimming
  • Activities such as soccer, basketball that involve continuous running
For people who are sedentary
  • Walking for pleasure, gardening and yard work
  • Housework, dancing and prescribed house exercise
  • Recreational activities

................... Advertisement ...................

   

FAQ

ASK OUR EXPERTS

Using 0 of 1024 Possible characters
Choose Topic

Latest stories

Swine Flu Kills 11 In Nagpur, 4 In Indore: Tips To Prevent Swine Flu

Fri, 22 Sep 2017 17:00:13 IST
As many as 11 people died of swine flu in the Nagpur division in the past two days, taking the death toll 73 for the year, whereas four deaths were reported in Indore in a matter of past 24 hours.

Breathing Dirty Air May Lead To Kidney Failure: Study

Fri, 22 Sep 2017 16:00:58 IST
Air pollution may increase the risk of chronic kidney disease, which can lead to the failure of the organ, a study has warned.

Sexual Touch At An Early Age May Lead To Early Puberty

Fri, 22 Sep 2017 15:00:02 IST
German researchers found that women who were touched on their genitals at a young age experience changes in their brain and that touch triggers puberty.

Moderate Physical Activity For A Healthy Heart, Longer Life

Fri, 22 Sep 2017 14:00:23 IST
A recent study concludes that 1 in every 12 global deaths could be prevented, if all of us adhered to at-least 30 minutes of exercise each day, or 2.5 hours in week. Read on to know moderate exercising could help prevent heart disease and help you live longer.

11 Infants Being Treated For The E-Coli Infection At PGIMER

Fri, 22 Sep 2017 13:00:42 IST
The PGIMER (Post Graduate Institute of Medical Education and Research) battles against the outbreak of E-Coli infection in its Neonatal ICU. 1 infants are getting treatment for this infection at the moment, hospital sources reveal.