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Exercise for a Healthy Heart

Exercise for a Healthy HeartYour heart becomes healthier and stronger if you exercise always and lead an active lifestyle. You can even start right away if you have not been exercising, it is never too late.

You can choose to register for a fitness boot camp program if you are not easily motivated to work out on your own. A simple task as walking in a brisk manner for 30 minutes a day can be a great way to start and will surely make a whole lot of difference.

And, as soon as you kick off exercising, you will definitely be happy with the outcome. Those who do not embark on physical activities are almost two times as likely to suffer heart-related ailments compared to individuals who exercise and stay active.

Even regular workout can help you achieve the following benefits;

• Keep your blood pressure at a healthy level

• Burn calories effectively

• Lower bad (LDL) cholesterol

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Getting Started

Your first step towards starting an exercise routine is to consider your health status and how fit you are. And, the best person to determine your state of health and fitness is your physician.

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So, What’s the Best Exercise for a Healthy Heart?

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Creative Ways to Exercise at Work

Creative Ways to Exercise at WorkWe know sitting too much is one of the greatest health dangers today. Finding ways to increase your activity level will not only help you lose weight if you need to or maintain weight if you’ve already reduced – it will also improve your overall health as well.

What if you work in an office – how can you increase your level of activity throughout the day?

Maybe you’ve seen the commercials recently for the Vivofit or FitBit activity trackers that you wear on your wrist that remind you periodically to get up and move. While I don’t think you necessarily need to spend the money on that – if it will get you up and moving throughout the day then go for it. You can also just set an alarm on your phone to remind you every 30 or 40 minutes. But what can you actually do?

Well my #1 favorite thing is never taking the elevator and always taking the stairs. I worked on the third floor and took the stairs both ways every time I entered or left the office. Recently my brother and I were in Florida visiting an aunt and our hotel rooms were on the third floor. The only time we took the elevator was when we were carrying our luggage in. So my first tip is to take the stairs as much as possible.

I drink a LOT of water throughout the day and so that necessitates numerous trips to the restroom. I have been known to do 10 lunges or squats, some wall pushups and even a one or two-minute wall sit. I like to make the most of my trips!

Instead of emailing a coworker when you have a question, if time permits – take a walk over there and ask in person.

Stand up and walk around your desk while you’re on the phone. Fidgeting – even just tapping your foot under the desk burns some calories and gets the blood moving. And while you’re at it stand up as often as you can. Simply the act of standing rather than sitting is healthier.

Do some shoulder rolls, shrugs, raise your arms over your head and take a good long, leisurely stretch. It will release tense back and neck muscles and feel wonderful.
Depending on the set up, how you dress and your schedule, you can find some creative ways to interrupt sitting time and add healthy movement to your day.

Training for and Running a Half Marathon

Training for and Running a Half MarathonAs a runner I enjoy challenges, especially those that fit evenly into my daily routine and schedule. While I have completed one full marathon, an adventure and accomplishment I treasure, fulls require hours and hours of preparation, balancing nutrition and exercise, work time and play time, sprints and jogs, and months of advance planning. With half marathons, I already have a solid base since I have been running for over forty years and so when a half offers itself to me, I just need a couple of months to increase mileage, making the 13.1 miles doable as well as fun.

My training plan is based on the elaborate one I created after much reading and research for the full. I run four days per week, doing a regular stint of 4-5 miles three of those days and adding distance on the fourth. As a result, Monday, Friday, and Saturday fall into the “regular” category, although I often add a few miles on these days as well, leaving Wednesday for my big day. About two months out I begin adding a mile per Wednesday, planned so that two weeks before the race I run 13+ miles, then tapering off to no running after the next Monday or Wednesday right before the event (depending on if it is a Saturday or a Sunday). Days of rest are really good for my legs, but I will admit as an addict to running, I sort of have to tie myself into a chair to prevent myself from sprinting out the door.

On Tuesdays and Thursdays I swim. While this maintains action on my legs there is no pressure or pounding, and the strokes activate my arms, pulling them into angles and rotations that do not come with running. Sundays are left for a walk, yard work, housework, and all of those other commitments of life. It is still exercise, but of a different sort. All of these – from running to swimming to mowing the grass – are activities I enjoy, activities that activate thinking, mind expansion, and general happiness. I feel better after each pursuit and so do my body and my mind,

With a marathon I had to consider food intake with intricate attention. 26.2 miles is a long distance to run and a long time in training to build-up strength and endurance without breaking down knees, hips, or feet. I carefully managed vitamins and minerals, healthy food versus junk, adequate liquids and careful alcohol consideration, and so forth. It was great for me because my daily and weekly outline transformed into a lifestyle for nutrition, one that I have kept over time. For the half, I pay attention, but skipping breakfast or missing dinner is not as critical as I have a nutritional reserve at the ready.

This running regime and nutritional diet have also helped me sustain an ideal weight. If I put on a pound or two I can immediately feel it in my movement and carriage and so I step back, eat with more attention and add a mile. If my weight dips, which usually only happens when I have one of my seasonal raging colds, I focus on high-protein foods and healthy beverages. As a vegetarian I sometimes worry about enough protein to preserve my health, but a conscientious focus on food overall fairly well solves that issue.

A few days before the event I think about my meals, not really changing them but making sure that what I eat and drink are good for me. On “game day” I have my usual cup of coffee and keep it at that to avoid pit-stops along the route. I realize that a bagel or banana, peanut butter toast or an apple would probably be wise, but this is not my standard and so I avoid making changes. Adrenalin guides me through the first miles and then offerings of Gatorade carry me onward. I skip water figuring I need salt more. I also usually have one pack of protein gummies or a goo packet just to keep me feeling fresh. I prefer the gummies as I can reward myself with a gummy per mile making the snack transform into a mind game.

By Mile 8 I know I am over halfway home; by Mile 10 I am raring for the end. At Mile 12 and can tick up my speed a notch because the medal is almost around my neck. Yes, most races provide a tangible reward at the end and I love and admire my stack of medals. It is silly but very thrilling at the same time. Crossing the finish is a blast, especially if the announcer gives my name, city, or state. A second of glory is very amusing. A banana and chocolate milk accompany my medal award and fulfillment floods in. Being greeted by family in attendance is awesome as is a text of congratulations from someone who has followed me throughout the course through runner tracking. It all feels empowering.

While I have sadly slowed down over the years and stiffness pulls in and stays a little longer, running half marathons is an exciting experience. Entailing mind and body and plenty of hours in training, these all enhance my positive outlook and inner strength. Maybe it is an event that would enrapture you. Begin with the short-term goal like running to the end of the block and move to around the block, down the lane, up the trail, and so forth, taking baby steps of exercises into paths of pleasure. Also remind yourself of the good running provides you and smile as often as possible along your route. Greet dog walkers and other joggers, plants, trees, and deer. Your outward positivity affects your inward delight. Yes, truly, the rewards are wonderful.

Does Exercise Enhance Mental Health

Does Exercise Enhance Mental HealthIt’s hardly news that exercise and fitness deliver health benefit. However, it may not be general knowledge that exercise also impacts mental health positively.

The best part is that you can get all the values that fitness offers no matter how you choose to exercise – working out alone, embarking on a weight loss boot camp program, or hiring the services of a personal trainer.

Exercise aids mental health improvement through various psychological and physiological effects such as the following;

• It stimulates the release of the chemicals that trigger happy mood

• It promotes quality sleep

• It trains the body on how to better manage stressful situations

• It helps build self-esteem and self-worth.

Stimulation of Endorphins and Seratonin Release

Through studies, it has been shown that exercise and fitness aid the release of two chemicals responsible for good mood. The neuropeptides known as endorphins are created by the central nervous system. These chemicals make you to feel less pain, strengthen your immune response, and promote an ecstatic sensation.

Antidepressants target the neurotransmitter Seratonin. When the chemical is released in larger quantity, it promotes the ability of exercise to ease acute depression.

Quality Sleep

Better and more sleep aided by regular exercise can enhance your mental health. It has been shown that regular workout and fitness activities can make you fall asleep faster. And, you are also able to sleep for a longer time, which will increase your sleep hours ultimately and boost your mental health.

Exercise aids longer slow wave sleep – the sleep stage known to offer the most benefit for both body repair and maintenance, and reduces the restless sleep stage which is the rapid-eye movement sleep.

In addition, quality sleep reduces the risk of depression and anxiety according to a 2006 study featured in the Journal of Sleep Research.

Also, a 2012 study featured in the Journal of Abnormal Psychology reveals that quality sleep may be an effective antidote for mood swings and energy shifts resulting from bipolar disorder.

Additional Benefits

Exercising regularly may also enhance mental capacity since an individual is able to experience a sense of accomplishment in the course of an enriching workout.

Exercise can also aid you to take your mind off a stressful situation, and would lower body fat along with healthy weight loss meals.

And, when your body fat gives way for well-toned muscles and attractive body, your confidence and self-esteem will definitely soar.

Obviously, exercise enhances your mental health among other great benefits.