The Importance of Cardio Exercise

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By , May 12, 2021 7:03 pm

Many individuals view cardio exercise as a form of torture. However, if you inform yourself of all the benefits cardio exercise has to offer, you may well change your view. Cardio exercise is not only for super athletes training to run marathons. The benefits extend out into many areas of your lives beside physical fitness.

Cardio: A Heart Healthy Choice

One of the main benefits of partaking in cardio exercise is that it does wonders for your heart. Cardio gets the blood circulating and pumping to your heart. Your heart is a muscle and needs to be worked out just like any other muscle. Just because you cannot see it, does not mean it is not in need of some tender loving care.

The stronger you make your heart, the better it will work for you. Your heart will not have to pump as hard to get the job done. Walking uphill or up and down stairs can leave you short of breath but if you partake in cardio exercise, you will notice that this will change.

Cardio for Maintaining a Healthy Weight

Cardio exercise also benefits everyone as it enables you to maintain your metabolism and, therefore, maintain a healthy weight. Obesity is a crisis in our nation today and cardio exercise is an excellent place to start – along with diet, of course. Cardio burns calories and gets the heart pumping. Cardio exercise will assist in weight loss; however, it can also assist in maintaining it. It is a win/win situation.

Move Faster to Sleep Better

Cardio exercise has been known for its fast-paced, energetic movement. This also assists you in sleeping better at night. Studies have shown that people who partake in cardio exercise have fewer sleep issues.

The better you sleep, the more energy you will have for cardio. The more energy you have for cardio the more benefits you will reap.

Reduce Stress

Many individuals in today’s multi-tasking, high-paced life tend to turn to things such as alcohol, overeating, or smoking to reduce stress. However, those things may work temporarily but they do not work in the long run — they hurt your body.

Cardio exercise promotes the release of endorphins, which are natural mood boosters. Once you start incorporating cardio exercise into your life, you will see a natural boost in your mood.

Fewer Diseases

Cardio exercises reduce diseases such as:

* Heart disease
* Lung disease
* High blood pressure
* Diabetes

With all these benefits, it is easy to see why including cardio exercise into your weekly routine is a wise choice indeed.

Exercise and Hypertension

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By , May 9, 2021 10:18 pm

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a “myocardial infarction.” A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity – particularly if those changes could make large and sudden demands on your circulatory system – check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

Arthritis Pain Try These Ideas For Fighting Back

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By , May 7, 2021 1:10 am

You need look no further than this article if you want the best arthritis advice. There is a lot of information available online, however you have found some hand picked advice that is specific to those who suffer from arthritis. Read this article and you will be glad you did.

If you have arthritis, avoid high heels and other shoes that are not comfortable. Shoes that you do not feel comfortable in will have you walking in an abnormal fashion and this can be bad for your arthritis. Get some comfortable shoes instead that offer support to your feet.

Relax in a chair and close your eyes while taking some deep, calming breaths. If having a bad time with your arthritis, you should try taking a break and just relax. This will help you mentally fight the pain.

If you suffer from arthritis, try not to wear clothing that is too tight against your skin. Tight clothing is just going to put more pressure on your joints, which in turn, will increase your pain. Instead, try to wear clothes that have enough room in them so that you are comfortable.

Make sure that you take advantage of the handicap parking, which will limit your physical exertion. Most arthritis sufferers don’t take advantage of this, because they aren’t aware.

Stretching should be a daily activity to keep your arthritis symptoms under control. You can prevent injuries just by spending 10 minutes a day stretching all of your major muscle groups. These stretches warm up for your muscles and tendons making them less likely to sustain an injury.

Establsih a regular stretching routine. One of the most common problems for people with arthritis is that they lose flexibility. If you have a daily exercise routine that involves stretching your muscles it will help to improve flexibility. Begin by stretching your feet, slowly moving all the way up to your neck muscles.

Get in the water. Water aerobics is a great low impact exercise for arthritis sufferers, because not only does it put minimal strain on joints, it also provides resistance for strengthening. If you are uncomfortable with doing these in large groups, learn a few moves and take to the pool. You will quickly become more comfortable.

It is very important that you drink a lot of water and stay away from sugary drinks if you suffer from chronic arthritis. Water helps to improve muscle and joint strength, while sugary drinks like soda make you gain weight, which causes more pressure to be put on your joints.

Take the time to have your family educated about your rheumatoid arthritis and the different challenges that will occur while you live with this condition. There are classes available through The Arthritis Foundation, and there are many books available that can be used to teach your family about the condition.

Immediate treatment is important. Consult with a doctor and follow their advice. Fighting the progression and symptoms of arthritis is easier the sooner you get started, and it’s the best way to minimize the damage inflicted on your joints. The best thing anyone facing arthritis can do is find a trusted professional as soon as possible with which to entrust their condition and ensuing treatments.

Set goals for yourself. Planning out what you want to do for the day or week ahead can help to motivate you into actually getting it done. You should even speak to your doctor about what you want to accomplish within the next few months or year, in order to work out a plan that will help you do it.

Learn the information that is out there about your condition. When you get the diagnosis of your specific type of arthritis, hit the internet and all the sources that are offered, even pamphlets and brochures from the doctor’s office, all about arthritis and your specific type, so you know what you are dealing with and how to fight back.

Always use proper form when you are exercising. Having an improper grip or stance can put massive amounts of stress on your joints, so you should always try to begin exercising at a gym or therapist’s office. These professionals can correct the way you are exercising, and prevent you from causing unnecessary injuries.

Hopefully, you found at least something of use and will be able to begin to apply it to yourself. Use the advice given to you and stop suffering from arthritis pain, starting today.

Fitness Tips for Heart Healthy Kids

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By , May 4, 2021 3:52 am

If you are dreading the conversation about diet and exercise with your children, have no fear; you are not alone. Many parents do not know how to approach this subject with their kids. While parents can think of many fun and creative ways to incorporate healthy foods into their child’s diet, fitness routines seem a little trickier.

It does not have to be that way, however. Fitness is easily incorporated into children’s routines as long as it is not a “drop and give me 20” mindset. Fitness should be fun for children. There are many ways to incorporate fun into fitness without your children knowing it.

The Great Outdoors

Sometimes, we as parents are so tired after a long day that the thought of going to the park or for a hike or bike ride is unappealing at best. However, once you begin to get into a routine of two or three times per week to venture out into the great outdoors, you will see and feel the difference in that fatigue in both you and your children.

There are many creative ways to incorporate fitness into your children’s daily routine. Studies have shown that various activities done outdoors burn calories such as:

* Raking leaves — not only is it great exercise and a necessary chore, what kid doesn’t love jumping in a pile of freshly raked leaves!

* Shoveling snow — once they have cleared the driveway, help them to build their very own luge. You can have them clear a pathway with snow piled higher at the sides going on a downward angle. Not only will building this burn calories, they get to have fun afterward sliding down and climbing back up again.

* Gardening — gardening is known to burn calories. Not only that, gardening is also a great way for kids to plant, grow, and eat their own vegetables.

Of course, there is also biking, walking, and swimming. Take a nature walk but make it one that includes some hills through a park or woods. Let your children look for various items in the woods such as pine cones, different colored rocks, etc.

Inside during Colder Months

When the weather gets cold outside, there is always dancing. A favorite game of children is to play “freeze” dance. This is where you control the radio and have your kids dance up a storm and then suddenly you stop the music! It gets their metabolism up without them even knowing they are exercising.

Technology

Technology has come to play a major role in the fitness levels of everyone – adults and children alike. Why not spend a few bucks on a gaming CD that will have them just dancing or doing yoga or playing virtual tennis!

They will have fun and will never even know that they are truly exercising.

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