Prevention Of Age Related Heart Diseases

Fitness Exercises For A Healthy Heart:
Exercise lowers the risk of coronary heart disease, cuts bad cholesterol, and blood sugar. If there is one way, besides the right diet, to make your heart stronger, its exercise. If you have a family history, a mild cardiac condition or simply the desire to protect your heart and make it healthier,upload this. There is scientific evidence to prove that exercises is good for patients with heart failure. it not only reduces the symptoms, allowing patients to live more active lives, but also reverses some of the harmful hormonal changes that take place as the body attempts to compensate for a weakened heart. Regular exercise also lowers the risk of coronary heart disease. People who maintain an active lifestyle have a 45% lower risk of developing heart disease compared to those who lead sedentary lives. Combine yoga with exercise and that will help reduce stress. If you have a heart history, talk to your doctor about the following before starting an exercise programme.
Medication Changes: Taking new medication can affect your normal routine exercise. Take your doctor’s advice and find out if your normal routine exercise is safe.
Lifting Heavy Objects: Chores around the house can be very tiring. Make sure while doing them, you don’t over tire yourself. Make sure that pushing or lifting heavy objects and chores such as mowing the lawn and sweeping the floors are not off the limits.

Safe Exercises:
Find how to to the right kind of exercise and with what intensity. Talk to your doctor and work out your exercise regimen with him. Take a doctor’s approval before lifting weights, use a weight machine, swim or job. Take information about the right exercises from a bookstore or library. To improve on aerobics, you need not do any strenuous exercise. In fact, an intensity of exercise called conversational exercise (where you can comfortably have a conversation while you are exercising) can be very beneficial. Here are some exercises that improve heart health.
The Stretches: If you stretch the arms and legs before and after exercising, it helps to prepare the muscles for activity and prevents injury and muscle strain. Regular stretching also increases your flexibility and your range of motion. Do not exert yourself while doing these exercises. Do them gently and slowly and make sure your movements are controlled. Stretch until you feel a gentle pull. Hold each stretch for about 20 to 30 seconds. Do not hold your breath while doing these exercises. There are various types of exercises that you can try:

1. Hamstring Stretch: While standing, place one foot on a stool or chair, your leg and knee stretched out and hold onto a wall for balance. Slowly, lean forward, keeping your back straight and reach one hand down your shin until you feel a stretch in the back of your thigh. Relax and then repeat with the other leg.
2. Quadriceps Stretch: Stand facing the wall, placing one hand against it for support. Bend one knee, grasping your ankle with the other hand and pulling your leg behind you. Try to touch your heel to your buttock. Relax and then repeat with your other leg.
3. Calf Stretch: Stand facing the wall with your hands against if for support. Put one foot about 12 inches in front of the other. Bend your front knee and keep your other leg straight. (Keep both heels on the floor). To prevent an injury, do not let your bent knee extend forward past your toes. Slowly lean forward until you feel a mild stretch in the calf of your straight leg. Relax and then repeat with the other leg.

4. Knee Pull: Lie on your back and flatten the small of your back onto the floor. Bend one knee and pull your bent leg towards your chest, until you feel a pull in your lower back. Try to keep your head on the floor, but do not strain yourself. Gently lower your leg, and then repeat with the other leg.
5. Overhead Arm Pull: Lock your fingers together, with your palms facing out (or hold onto a towel so your hands are shoulder-width apart). Extend your arms out in front of you with your elbows straight. Lift your arms to shoulder height. Raise your arms overhead until you feel a gentle pull in your chest or shoulders.
6. Behind Back Arm Raise: At waist level, put your hands behind your back, locking your fingers together (or hold onto a towel so your hands are shoulder-width apart). Straighten your elbows and raise your arms upward until you feel a gently pull in your chest or shoulders.

7. Side Bend: Stand straight with your legs about shoulder-width apart. Reach over your head with one arm, elbow bent, sliding the opposite arm and hand down your knee. Hold the stretch until you feel a gently pull at your side. Repeat with the other side.
8. Double shoulder circles: Bend your elbow so that your fingertips rest on your shoulders. Rotate your shoulders and elbows clockwise, then anti-clockwise, as if drawing large circles. Repeat in each direction.
9. Leg Circles: Hold onto a chair or a table for balance. Lift one leg straight behind you, keeping both knees straight. Rotate your leg clockwise, then anti-clockwise, as if drawing small circles with your foot. (You should feel the movement at your hip joint). Repeat each direction, with each leg.