Since ages poets and writers romanticize heart and relate it to the emotional side of us humans.
Studies show that cardiovascular or heart diseases affect every one in three adults in United States alone.
A study conducted by the Journal of Strength and Conditioning Research confirmed that simple stretching exercise can significantly improve HRV (Heart Rate Viability) and resting heart rate. Moderate weight training or strength training is essential for heart patients, says The American Heart Association. Tip: If you are a beginner start with 30 minutes of moderate-intensity workouts like brisk walking, for 5 days in a week. Undoubtedly, we all are tempted towards a cheesy burger or a pizza more than a bowl of salad or soup. Reducing the intake of saturated fats and Trans fats plays an important role in a heart-healthy diet. Substitute fried chicken patties with skinless chicken breasts and whole milk with skimmed milk. Sodium contributes to high blood pressure and can increase the risk of cardiovascular diseases.
We have already established the importance of exercise and well-balanced diet for achieving a healthy heart.
It’s okay to enjoy a glass of bubbly and a drink or two on special occasions but alcohol intake should always be in moderation.
We all agree that lack of sleep affects our functionality and leads to fatigue, bad mood, lack of focus etc.
Janice Cook is a twenty something girl with a passion for things related to health and fitness. Subscribe for Updates on Healthy Living & Natural Remedies and Get an Instant Bonus: Our Cleansing Juice and Smoothie Recipes Ebook!
The material on this website is intended for information only, this site does not offer medical advice, diagnosis and treatment.
The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. If you're totally spent by midafternoon, a stretch break will invigorate you in less time than it would take for a barista to whip up your usual mocha venti skim latte.
A recent study tested 42 college students to see whether stretching would impact how long they could stay on a contraption called a stabilometer. Regular stretching can relieve stiff muscles and creaky joints, but to reap those benefits, it's important to stretch the correct way. Unless you're a yogi or a barre aficionado, flexibility may not seem like a huge priority. By logging in, you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy. Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs. People with high blood sugar are more likely to experience age- and disease-related brain shrinkage, according to a new study published in the journal Neurology [U.S.
Researchers studied 249 people between the ages of 60 and 64 who had blood sugar levels in the normal range. Most adults need at least 30 minutes of moderate physical activity at least five days per week.
A directory of services that includes hotlines, medical treatment and support groups, therapy, caregiving, housing, child and parenting services, and public assistance. Helpguide.org is not associated with any of these agencies and provides this information without any warranty, express or implied. When you exercise, your body releases endorphins that energize your mood, relieve stress, boost your self-esteem, and trigger an overall sense of well-being. If you have a disability, severe weight problem, chronic breathing condition, diabetes, arthritis, or other ongoing illness you may think that your health problems make it impossible for you to exercise effectively, if at all. Flexibility exercises help enhance your range of motion, prevent injury, and reduce pain and stiffness. To exercise successfully with limited mobility, illness, or weight problems, start by getting medical clearance. Your doctor may even be able to recommend services aimed at helping people with limited mobility become more active, including specially designed exercise plans.
Stop exercising if you experience pain, discomfort, nausea, dizziness, lightheadedness, chest pain, irregular heartbeat, shortness of breath, or clammy hands. As well as the physical challenges you face, you may also experience mental or emotional barriers to exercising. The more physical challenges you face, the more creative you’ll need to be to find an exercise routine that works for you.
Be proud when you make the effort to exercise, even if it’s not very successful at first. Choose low-risk activities, such as walking or chair-bound exercises, and warm-up and cool-down correctly to avoid muscle strains and other injuries.
Explain your exercise goals to friends and family and ask them to support and encourage you. Choose exercise that requires little or no skill, such as walking, cycling on a stationary bike, or aquajogging (running in a swimming pool). Since people with disabilities or long-term injuries have a tendency to live less-active lifestyles, it can be even more important for you to exercise on a regular basis.
At least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity cardiovascular activity (or a combination of both), with each workout lasting for at least 10 minutes. Two or more sessions a week of moderate- or high-intensity strength-training activities involving all the major muscle groups.
If your disability or injury makes it impossible for you to meet these guidelines, aim to engage in regular physical activity according to your ability, and avoid inactivity whenever possible. Depending on the location and nature of your injury or disability, you may still be able to walk, jog, use an elliptical machine, or even swim using flotation aids.
When it comes to strength training, your injury or disability may limit your use of free weights and resistance bands, or may just mean you have to reduce the weight or level of resistance.
If you experience joint problems from arthritis or an injury, for example, a doctor or physical therapist may recommend isometric exercises to help maintain muscle strength or prevent further muscle deterioration.
If you’ve experienced muscle loss from an injury, disability, or long period of immobility, electro muscle stimulation may be used to increase blood circulation and range of motion in a muscle. Chair-bound exercises are ideal for people with lower body injuries or disabilities, those with weight problems or diabetes, and frail seniors looking to reduce their risk of falling. If you suffer from high blood pressure, check your blood pressure before exercising and avoid chair exercises that involve weights.
Test your blood sugar before and after exercise if you take diabetes medication that can cause hypoglycemia (low blood sugar).
If you want to add competition to your workouts, several organizations offer adaptive exercise programs and competitions for sports such as basketball, track and field, volleyball, and weightlifting.
Chair aerobics, a series of seated repetitive movements, will raise your heart rate and help you burn calories, as will many strength training exercises when performed at a fast pace with a high number of repetitions. Wrap a lightweight resistance band under your chair (or bed or couch, even) and perform rapid resistance exercises, such as chest presses, for a count of one second up and two seconds down. Simple air-punching, with or without hand weights, is an easy cardio exercise from a seated position, and can be fun when playing along with a Nintendo Wii or Xbox 360 video game.
Many swimming pools and health clubs offer pool-therapy programs with access for wheelchair users. Many traditional upper body exercises can be done from a seated position using dumbbells, resistant bands, or anything that is weighted and fits in your hand, like soup cans.
Perform exercises such as shoulder presses, bicep curls, and triceps extensions using heavier weights and more resistance than for cardio exercises. Most yoga poses can be modified or adapted depending on your physical mobility, weight, age, medical condition, and any injury or disability. If you’re in a wheelchair or have limited mobility in your legs, stretching throughout the day can help reduce pain and pressure on your muscles that often accompanies sitting for long periods.


Stretching while lying down or practicing yoga or Tai Chi in a chair can also help increase flexibility and improve your range of motion.
To ensure yoga or Tai Chi is practiced correctly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions (see Resources section below). Weight-bearing activities such as walking, dancing, and climbing stairs use your own body weight as resistance.
If you experience pain in your feet or joints when you stand, try non weight-bearing activities. A portable pedal exerciser is a simple device that you can use while sitting in any comfortable chair at home while you watch TV—or even under your desk at work. If you opt to invest in home exercise equipment, check the weight guidelines and if possible try the equipment out first to make sure it’s a comfortable fit. Gentle yoga or tai chi are great ways to improve flexibility and posture, as well reduce stress and anxiety. Push Past Your Obstacles – How to overcome the obstacles you have for not exercising. A Guide to 10 Basic Stretches – A slideshow demonstrating how to perform ten basic stretches before and after exercising.
How to Warm Up and Cool Down – Done correctly, warming up and cooling down may offer help in reducing your risk of injury. Stretching Exercises for Wheelchair Users – Infographic illustrating simple stretching exercises for wheelchair users. Chair Calisthenics (PDF) – Calisthenics designed for those with diabetes but can be used by anyone looking for a seated workout.
Seated Total Body Strength – A total body workout that can be done while seated and targets both the upper and lower body. Seated Upper Body Workout – A strength workout that can be done in a chair or wheelchair. How to Exercise If You Are a Wheelchair User – Benefits and tips for exercising in a wheelchair.
Active at Any Size – Tips on overcoming the challenges faced by very large people who want to become more physically active. Walking, a Step in the Right Direction – General tips on how to create and follow a walking plan. Portable Pedal Machines – Article highlighting some of the benefits of using portable pedal machines. Diabetes and Exercise – Tips on when monitor your blood sugar level when exercising in order to stay safe. Videos – A directory of instructional exercise, fitness, and sports videos designed for people with various disabilities, including Multiple Sclerosis, Cerebral Palsy, stroke survivors, and veterans with limb loss. Adaptive Sports – Details on an array of sports and activities that can be performed with disabilities. Wheelchair and Ambulatory Sports, USA – WASUSA is dedicated to providing adaptive sport opportunities for individuals with a disability. Therefore, including stretching routines in your daily workout sessions can significantly contribute to your heart health. You can slowly build up and make your workouts longer and more challenging, once your body adjusts to the routine.
But our favorite cheese and calorie rich food are high in saturated fats, which not only increases our waist line but also the cholesterol in our blood. Unhealthy food can increase the cholesterol level in the blood, which leads to build up of plaques in the arteries also called atherosclerosi and increases the risk of heart-attack. Overindulging in alcohol can lead to high blood pressure, obesity, risk of stroke, cancer, lung diseases and much more. Sometimes due to work pressure and sometimes due to personal issues, we all face stress or anxiety at some point in our lives.
But do you know that sleep deprivation on a regular basis can have long-term consequences on our health. Being a writer, even I spend most of my time glued to my desk and as a result developed back problem.
But when you're short on time, you may be tempted to skip the stretches so you can log a few extra minutes of cardio. Just a few minutes of stretching increases blood flow through your entire body—including your brain, says Jennifer Warthan, a certified personal trainer in Surry, VA. The students who stretched for 30 minutes beforehand were able to balance longer than those who sat quietly before they hopped aboard. After controlling for certain factors like age, high blood pressure, and alcohol or cigarette use, they found that higher blood sugar was responsible for six to 10 percent of brain shrinkage. Eat minimally processed, high-fiber carbohydrates (at least 3 g per serving) and hit the gym.
Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. In fact, if injury, disability, illness, or weight problems have limited your mobility, it’s even more important to experience the mood-boosting effects of exercise. Or perhaps you’ve become frail with age and are worried about falling or injuring yourself if you try to exercise. If you have limited mobility in your legs, your focus will be on upper body strength training.
Talk to your doctor, physical therapist, or other health care provider about activities suitable for your medical condition or mobility issue.
Plan to exercise at the same time every day and combine a variety of exercises to keep you from getting bored. After your exercise routine, whether it’s cardiovascular, strength training, or flexibility exercise, cool down with a few more minutes of light activity and deeper stretching. By really focusing on how your body feels as you exercise—the rhythm of your breathing , your feet striking the ground, your muscles tightening as you lift weights, for example—you’ll not only improve your physical condition faster, but may also experience greater benefits to your mood and sense of well-being. It’s common for people to feel self-conscious about their weight, disability, illness, or injury, and want to avoid working out in public places. Instead of worrying about the activities you can’t enjoy, concentrate on finding activities that you can.
If you used to enjoy jogging or cycling, for example, but injury, disability, or illness means they’re no longer options, be prepared to try new exercises.
You can try exercising early in the morning to avoid the crowds, or skip the gym altogether. Consult with your doctor or physical therapist for safe ways to work around the injury or disability, and make use of exercise machines in a gym or health club, especially those that focus on the lower body. Isometric exercises require you to push against immovable objects or another body part without changing the muscle length or moving the joint. Muscles are gently contracted using electrical current transmitted via electrodes placed on the skin.
Cardiovascular and flexibility chair exercises can help improve posture and reduce back pain, while any chair exercise can help alleviate body sores caused by sitting in the same position for long periods. If you’re in a wheelchair, securely apply the brakes or otherwise immobilize the chair.
In fact any rapid, repetitive movements offer aerobic benefits and can also help to loosen up stiff joints.
Try several different exercises to start, with 20 to 30 reps per exercise, and gradually increase the number of exercises, reps, and total workout time as your endurance improves. For a similar exercise at home, some portable pedal machines can be used with the hands when secured to a table in front of you. Aim for two to three sets of 8 to 12 repetitions for each exercise, adding weight and more exercises as your strength improves. Chair yoga is ideal if you have a disability, injury, or a medical condition such arthritis, chronic obstructive pulmonary disease, osteoporosis, or multiple sclerosis. It can stabilize blood sugar levels, increase insulin sensitivity, lower blood pressure, and slow the progression of neuropathy.
Water-based activities such as swimming, aquajogging, or water aerobics place less stress on your feet and joints. Schedule a session with a personal trainer or ask a knowledgeable friend or relative to check your form. Age, Sex and genetics play an important role in a person’s chances of developing a heart disease.


Due to long working hours and busy schedules, workout is shifted down below on our priority list. Regular aerobic exercise can help in keeping blood pressure in check, improve cholesterol level, reduce stress and battle depression, decrease diabetic blood sugar, weight loss and much more.
You can go for weights, resistance bands or your own body weight for your strength training.  Resistance training in addition to enhancing the benefits of aerobic exercises also provides the benefit of increased functional capacity. Canned and processed food like soup and frozen dinner contributes majorly to your sodium intake. Overindulging in alcohol, cigarette smoking etc can undermine all your efforts towards a healthy heart.
It leads to a buildup of atheroma which narrows the artery and damages the lining of our heart arteries. Diabetes, high blood pressure and heart diseases can be a result of lack of sleep.  Our heart is the hardest working organ of our body.
Although stretching exercises and a wedge pillow for correcting the posture helped me get rid of the pain, it got me curious and inspired at the same time to write about the various causes and cures of back problem. Researchers think stretching could help with fine-muscle coordination—meaning those who stretched first might have been able to avoid a tumble by making small balance adjustments. Try a few minutes of dynamic stretching, like arm circles and lunges, before you really get going.
Stretching can help tame tension both physically and mentally, as it relieves tight muscles while tricking you into feeling more relaxed. Stretching and weight training can also strengthen your body and improve your fitness level.
Exercise can ease depression, relieve stress and anxiety, enhance self-esteem, and improve your whole outlook on life. This is understandable: exercise has such a powerful effect on mood it can treat mild to moderate depression as effectively as antidepressant medication.
The truth is, regardless of your age, current physical condition, and whether you’ve exercised in the past or not, there are plenty of ways to overcome your mobility issues and reap the physical, mental, and emotional rewards of exercise. Many people with mobility issues find exercising in water especially beneficial as it supports the body and reduces the risk of muscle or joint discomfort.
Similarly, if you have a shoulder injury, for example, your focus will be more on strength training your legs and abs. Even if you have limited mobility in your legs, for example, you may still benefit from stretches and flexibility exercises to prevent or delay further muscle atrophy.
Accomplishing even the smallest fitness goals will help you gain body confidence and keep you motivated.
Write down your reasons for exercising and a list of goals and post them somewhere visible to keep you motivated. If you continually experience pain after 15 minutes of exercise, for example, limit your workouts to 5 or 10 minutes and instead exercise more frequently.
Some older people find that they’re fearful about falling or otherwise injuring themselves. If you can afford it, a personal trainer will come to your home or workout with you at a private studio. Games that simulate bowling, tennis, or boxing, for example, can all be played seated in a chair or wheelchair and are fun ways to burn calories and elevate your heart rate, either alone or playing along with friends. Similarly, seated versions of Tai Chi exercises can also be practiced in a chair or a wheelchair to improve flexibility, strength, and relaxation. Gardening, walking to the store, washing the car, sweeping the patio, or pacing while talking on the phone are all easy ways to get moving. Make activities more enjoyable by walking with a dog, dancing with a friend, or climbing stairs to your favorite music. Look for special classes at your local health club, YMCA, or swim center where you can exercise with other larger people. This site is for information only and NOT a substitute for professional diagnosis and treatment. This reprint is for information only and NOT a substitute for professional diagnosis and treatment. While all this sound alluring, our human heart has a much bigger role to play in our lives than making us fall in love. While we cannot control these factors, there are many other risk factors that make our heart prone to diseases. As a result of sitting all day for work with very little physical activity, most of us gain weight. Researches show that we should exercise aerobically three times a week for at least 30 minutes to keep our heart healthy. Low-fat protein rich diet help maintain your calorie and nutrients intake, keeping your heart healthy. Studies show that the biggest contributor towards heart diseases is the lack of commitment for heart-healthy habits and lifestyle.
But if neglected for long, can lead to increased heart rate and blood pressure due to release of adrenaline. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. While there are many challenges that come with having mobility issues, by adopting a creative approach, you can overcome your physical limitations and find enjoyable ways to exercise.
However, an injury doesn’t mean your mental and emotional health is doomed to decline. Focus on short-term goals, such as improving your mood and reducing stress, rather than goals such as weight loss, which can take longer to achieve. Walking, swimming, or exercising in a class with others who have similar physical limitations can make you feel less self-conscious.
Your size can make it harder to bend or move correctly and, even if you feel comfortable exercising in a gym, you may have difficulty finding suitable equipment. Even small activities can add up over the course of a day, especially when you combine them with short periods of scheduled exercise as well. Helpguide.org is an ad-free non-profit resource for supporting better mental health and lifestyle choices for adults and children. It is the organ that pumps oxygenated blood from the lungs to the body, delivering nutrients and oxygen to every tissue, organ and cell in our body.
Lack of physical activity resulting in weight gain; unhealthy food habits and bad lifestyle choices are other major factors affecting the health of our heart. A healthy and balanced diet, which is low in fats and sugar will not only help in maintaining the ideal body weight, but also reduces the risk of developing a heart disease.
2015-2020 Dietary Guidelines for Americans state that an adult should consume less than 2300mg of sodium per day. Treat sleep as a priority, rather than a luxury and make sure of the correct sleeping posture.
While some injuries respond best to total rest, most simply require you to reevaluate your exercise routine with help from your doctor or physical therapist. Some exercise machines and weight benches may be too small to use comfortably and securely.
It also pumps the deoxygenated blood with carbon dioxide and waste from our body to the lungs. If you suffer from the problem of acid reflux, use bed wedges and have a proper 7-8 hours sleep.
Active lifestyle, with a daily exercise routine makes your heart muscles stronger and healthier.
Daily workout can help you burn calories, lower blood pressure, reduce bad cholesterol and boost good cholesterol. Therefore, if you wish to live a long and happy life, taking care of your heart should be the first thing on your list. Following are some exercises that you must include in your daily routine to maintain a healthy heart.



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