Benefits of a Regular Exercise

Exercise are essential to a healthy lifestyle, Its benefits are as follows:

• Promotes psychological well being and Reduces stress and anxiety.

• Helps maintain ideal weight and improve muscle tone.

• Improves cardiovascular capacity, increasing energy and promoting more restful sleep.

• Increases the flow of lymphatic fluid, eliminating cellular waste and LDL (bad) cholesterol.

• Increases perspiration, which rids the body of waste products.

• Improves circulation to the skin – nourishing and rejuvenating the skin and removing cellular waste.

• Improves digestion and elimination and Lowers risk of developing blood clots.

• The most beneficial cardiovascular activity is aerobic exercise.

• Moderately paced walking is an excellent form of aerobic exercise.

• The greatest benefit of aerobic exercise is that significantly decreases the risk of cardiovascular disease by up to 50 % .

Some basic guidelines for starting an exercise program:

1. Have a through medical check-up.
2. Exercise for 30 minutes four times a week.
3. Do a well-rounded exercise program.
4. Stress before exercising.
5. You cannot do 4 days of exercise in one day. Be consistent at least 3 to 4 days a week.
6. Begin slowly. Never compare yourself to someone else.

Tips for Starting an Exercise

Stretch before formal workouts

Stretch after workouts to prevent soreness and injury and increase flexibility. Hold each stretch for 20-30 seconds. Five to 10 minutes of stretching makes a big difference.

Drink plenty of fluids

Drink plenty of water before and after you exercise. If it’s hot, humid, or you’re exercising vigorously, drink a cup of water every 15 minutes during your workout as well. Weigh yourself before and after a workout – if you’ve lost five percent or more of your body weight, you’re dehydrated and need to replenish your fluids.

Wear the right attire

You don’t need special clothing, do dress comfortably and appropriately for the weather and buy good shoes to prevent injury.

Strength Train

Consider adding strength training to your aerobic exercise (like walking and running) if you have time. We recommend doing strengthening exercises with weights for 15 to 20 minutes two to three times a week. For efficiency, do one set of 8 to 12 repetitions for each of the two to three times a week. For efficiency, do one set of 8 to 12 repetitions for each of the easily, use heavier weights.

Best Way To Get Six-Pack Abs

Just about anyone can have a six pack.Is it easy? For some people it may be, but the majority of people will have to bust their butt to get to a body fat percentage low enough to see a six pack.

So Where Do You Begin?

Start by eating right. What your stomach consumes goes straight into your body. Here’s one of my favorite tips – Follow Popeye! Eat Spinach (and other green vegetables)! Vegetables are awesome for neutralizing free radicals that causes aging in your body.

What’s Next?

Eating healthy will help you to minimize on the fats that get stored in your belly. But how do you get a tone stomach and six pack abs? You will need to exercise and build that body that you crave for.

Next, do a specific exercise that will stimulate the muscle development for your six pack abs.

To speed everything up to get six pack abs faster, try a combination of strength and cardiovascular workouts.The combination of strength and cardio exercise I’m recommending is an innovative new approach to how to tone a stomach and get six pack abs.The magic is in combining your muscle strength work out to get the most effective results.

Chat with a HEART SPECIALIST

A chat with Dr.Devi Shetty, Narayana Hrudayalaya
(Heart Specialist) Bangalore was arranged by WIPRO for its employees.
The transcript of the chat is given below. Useful for everyone.


Qn: What are the thumb rules for a layman to take care of his heart?

Ans:
1. Diet - Less of carbohydrate, more of protein, less oil.
2. Exercise - Half an hour's walk, at least five days a week; avoid lifts and avoid sitting for a longtime.
3. Quit smoking.
4. Control weight.
5. Control blood pressure and sugar

Qn: Is eating non-veg food (fish) good for the heart?

Ans: No

Qn: It's still a grave shock to hear that some apparently healthy person
gets a cardiac arrest. How do we understand it in perspective?

Ans: This is called silent attack; that is why we recommend everyone past the age of 30 to undergo routine health checkups.

Qn: Are heart diseases hereditary?

Ans: Yes

Qn: What are the ways in which the heart is stressed? What practices do you suggest to de-stress?


Ans: Change your attitude towards life. Do not look for perfection in everything in life.

Qn: Is walking better than jogging or is more intensive exercise required to keep a healthy heart?

Ans: Walking is better than jogging since jogging leads to early fatigue and injury to joints

Qn: You have done so much for the poor and needy. What has inspired you to do so?

Ans: Mother Theresa , who was my patient

Qn: Can people with low blood pressure suffer heart diseases?

Ans: Extremely rare

Qn: Does cholesterol accumulates right from an early age
(I'm currently only 22) or do you have to worry about it only after you are above 30 years of age?

Ans: Cholesterol accumulates from childhood.

Qn: How do irregular eating habits affect the heart ?

Ans: You tend to eat junk food when the habits are irregular and your body's enzyme release for digestion gets confused.

Qn: How can I control cholesterol content without using medicines?

Ans: Control diet, walk and eat walnut.

Qn: Can yoga prevent heart ailments?

Ans: Yoga helps.

Qn: Which is the best and worst food for the heart?

Ans: Fruits and vegetables are the best and the worst is oil.

Qn: Which oil is better - groundnut, sunflower, olive?

Ans: All oils are bad.

Qn: What is the routine checkup one should go through? Is there any specific test?

Ans: Routine blood test to ensure sugar, cholesterol is ok. Check BP, Treadmill test after an echo.

Qn: What are the first aid steps to be taken on a heart attack?

Ans: Help the person into a sleeping position , place an aspirin tablet under the tongue with a sorbitrate tablet if available, and rush him to a coronary care unit since the maximum casualty takes place within the first hour.

Qn: How do you differentiate between pain caused by a heart attack and that caused due to gastric trouble?

Ans: Extremely difficult without ECG.

Qn: What is the main cause of a steep increase in heart problems amongst youngsters? I see people of about 30-40 yrs of age having heart attacks and serious heart problems.

Ans: Increased awareness has increased incidents. Also, edentary lifestyles, smoking, junk food, lack of exercise in a country where people are genetically three times more vulnerable for heart attacks than Europeans and Americans.

Qn: Is it possible for a person to have BP outside the normal range of 120/80 and yet be perfectly healthy?

Ans: Yes.

Qn: Marriages within close relatives can lead to heart problems for the child. Is it true?

Ans : Yes, co-sanguinity leads to congenital abnormalities and you may not have a software engineer as a child

Qn: Many of us have an irregular daily routine and many a times we have to stay late nights in office. Does this affect our heart ? What precautions would you recommend?

Ans : When you are young, nature protects you against all these irregularities. However, as you grow older, respect the biological clock.

Qn: Will taking anti-hypertensive drugs cause some other complications (short / long term)?

Ans : Yes, most drugs have some side effects. However, modern anti-hypertensive drugs are extremely safe.

Qn: Will consuming more coffee/tea lead to heart attacks?

Ans : No.

Qn: Are asthma patients more prone to heart disease?

Ans : No.

Qn: How would you define junk food?

Ans : Fried food like Kentucky , McDonalds , samosas, and even masala dosas.

Qn: You mentioned that Indians are three times more vulnerable. What is the reason for this, as Europeans and Americans also eat a lot of junk food?

Ans: Every race is vulnerable to some disease and unfortunately, Indians are vulnerable for the most expensive disease.

Qn: Does consuming bananas help reduce hypertension?

Ans : No.

Qn: Can a person help himself during a heart attack (Because we see a lot of forwarded emails on this)?

Ans : Yes. Lie down comfortably and put an aspirin tablet of any description under the tongue and ask someone to take you to the nearest coronary care unit without any delay and do not wait for the ambulance since most of the time, the ambulance does not turn up.

Qn: Do, in any way, low white blood cells and low hemoglobin count lead to heart problems?

Ans : No. But it is ideal to have normal hemoglobin level to increase your exercise capacity.

Qn: Sometimes, due to the hectic schedule we are not able to exercise. So, does walking while doing daily chores at home or climbing the stairs in the house, work as a substitute for exercise?

Ans : Certainly. Avoid sitting continuously for more than half an hour and even the act of getting out of the chair and going to another chair and sitting helps a lot.

Qn: Is there a relation between heart problems and blood sugar?

Ans: Yes. Strong relationships since diabetics are more vulnerable to heart attacks than non-diabetics.

Qn: What are the things one needs to take care of after a heart operation?

Ans : Diet, exercise, drugs on time , Control cholesterol, BP, weight.

Qn: Are people working on night shifts more vulnerable to heart disease when compared to day shift workers?
i
Ans : No.

Qn: What are the modern anti-hypertensive drugs?

Ans : There are hundreds of drugs and your doctor will chose the right combination for your problem, but my suggestion is to avoid the drugs and go for natural ways of controlling blood pressure by walk, diet to
reduce weight and changing attitudes towards lifestyles.

Qn: Does dispirin or similar headache pills increase the risk of heart attacks?

Ans : No.

Qn: Why is the rate of heart attacks more in men than in women?

Ans : Nature protects women till the age of 45.

Qn: How can one keep the heart in a good condition?

Ans : Eat a healthy diet, avoid junk food, exercise everyday, do not smoke and, go for health checkup s if you are past the age of 30 ( once in six months recommended) ..