Category Archives: Exercise

featured4 - Watching out for the Ticker: Tips for a Healthy Heart

Watching out for the Ticker: Tips for a Healthy Heart

featured4 - Watching out for the Ticker: Tips for a Healthy Heart

So many columns have been written about heart disease and how to keep your heart healthy. There are many ways to literally avoid this top killer of men. You just need the right willpower as well as the drive to keep yourself healthy.

How exactly do you do this? There are two ways: you can exercise regularly and regulate your food intake, or you can exercise and take supplements to keep your heart healthy. Whichever one you choose, you still need willpower to see it through.

Here is a combination of what to do as well as supplements that can help keep your heart healthy.

Monitor your blood pressure

Your blood pressure is an indicator that something’s wrong inside. When you check this out, you either have a normal blood pressure of 120/80; otherwise, you’ll have something as close to 140/90, and that’s still a bit over normal. You should get yourself checked if you have this blood pressure rate.

Control your vices

Drinking and smoking are listed among the many things that may contribute to high blood pressure as well as many symptoms connected to heart disease. Controlling your smoking—if you can’t outright stop smoking—is one way of helping control your high blood pressure, if not lower it right away,

Move around

Your ticker was built to keep pumping blood because, as early humans, we were always moving around from place to place. Society’s comforts have removed that, and this led to heart disease and other vascular problems. One way to combat these diseases is to do as our ancestors did—move around!

Taking supplements: Coenzyme Q10

Have you ever felt tired or sleep the whole day? It’s either you’ve over-exerted yourself, or something may be wrong with your heart. The solution would be depending on what your doctor prescribes; one supplement is the CoQ10, which helps bring back energy into the cells.

Taking supplements: Omega-3s

Who said fatty acids aren’t good? Fatty acids, such as omega-3, are a big help and are usually associated with heart aids. These are usually found in fish—this is why you’re encouraged to eat fish, especially cold water ones. Omega-3 helps regulate inflammation in your body as well as keep your omega-3 levels normal.

Taking supplements: Magnesium

One of the reasons why you have heart attacks is when you’re too tired and stressed at the same time. The solution is simple, based on how you look at it; you should have less stress. Magnesium is your go-to drug in this case. Magnesium helps as a natural de-stresser and, in turn, helps lower your risk of heart attacks.

These tips are only some of many that can help in keeping your heart beating for a long time. You’ll certainly want to follow them, if you want to be with your loved ones for as long as you possibly can.

info2 - Watching out for the Ticker: Tips for a Healthy Heart

Infographic by: visual.ly
featured2 - The Superfoods of Our Time: Food for the Heart

The Superfoods of Our Time: Food for the Heart

featured2 - The Superfoods of Our Time: Food for the Heart

Neglecting your heart isn’t a very good thing to do. Aside from the fact that no one should neglect their heart, heart disease is still the top killer of Americans as well as a big killer of the world’s population. Fortunately, it’s not hard enough to avoid becoming one of the statistics; people can actually avoid that by doing activities as simple as exercising regularly and giving their heart a workout.

This is not the only way to help your heart fight cardiovascular diseases. Aside from exercising, you can also eat foods which can help you fight off heart diseases.

SEAFOODS

1 - The Superfoods of Our Time: Food for the Heart

Salmon/ salmon counts as a great source of omega-3 fatty acids in the heart, but as with everything, take it in moderation. This fish belongs to a group of seafood choices that are good for the heart, like mackerels and sardines. They help avoid conditions such as arrhythmia and atherosclerosis.

GRAINS and FRUITS

2 - The Superfoods of Our Time: Food for the Heart

Oatmeal/ if you’re a lover of this grainy and delicious food group, you’re in good hands. Oatmeal isn’t only good for fiber and as an aid for digestion; it also acts as an aid for your heart. If you’re always on the go, it is advisable to go for quick-cooking oats and staying away from instant oatmeal.

Berries/ the berry group has a lot of choices for the very picky eater, but there is one thing, why berries are a recommended food group; they are also natural dispensers of phytonutrients, chemicals that are good for the heart. Strawberries are top choices, along with cranberries and raspberries.

Citrus/ fruits that belong to this group gives you a boost in energy as well as a jolt if you’re feeling a bit sleepy. Did you know, though, that oranges, grapefruits, and lemons have contributed to about a 19% lower chance of getting a stroke? Not to mention that the Vitamin C found in them is a good aid for your immune system.

VEGETABLES

3 - The Superfoods of Our Time: Food for the Heart

Potatoes/ there is a lengthy debate to include potatoes as food for the heart because of their reputation as ‘junk’ food. The trick, however, is to avoid potatoes that are fried for a long time. The potassium present in potatoes helps in keeping your blood pressure controlled. They are also a good source of fiber.

Tomatoes/ including tomatoes into your appetite aren’t too hard. If you’re a fan of tomato-based dishes like pasta and various pizza choices, you should know that it’s better if your tomatoes are freshly squeezed. They’re a good source of lycopene, which lowers the risk of heart attacks as well as lessen bad cholesterol.

Who says you can’t eat and get healthy too? These foods aren’t super cures, but it’s something that you can definitely use to aid in your battle to keep your body in tip-top shape.

featured1 - Health, Wealth: Giving your Heart a Healthy Workout

Health, Wealth: Giving your Heart a Healthy Workout

featured1 - Health, Wealth: Giving your Heart a Healthy Workout

When is the best time to get started with a good cardio exercise?

The answer is NOW. Cardio exercises are designed to help you lose weight, but that’s not all they do. Cardio helps you lose weight and, at the same time, it helps your heart recover and get a workout at the same time. The best cardio workouts make your heart contract again and again and, as a muscle, this helps your heart perform at its best and peak performance.

That’s not all that cardio exercises can do. Here are the best workouts for your heart and what they can do.

A disclaimer: To be accurate, there isn’t any clear-cut exercise that’s a good fit for your cardiovascular health. It’s a collection of exercises all working together to keep your heart healthy. However, doing at least one of these per day gives your cardiovascular system a good workout, so that’s already something.

Exercise: Short, intense routine
Effect: break a sweat

It’s good to break a sweat. In fact, it’s good for the very reason that your heart needs it. You know that you’re doing it right when you feel sweaty and have shortness of breath, even after only 30 minutes or less. That doesn’t mean that you’re all pooped and tired—you should still be able to talk to people without any evidence of huffing and puffing.

Exercise: High-intensity
Effect: break a sweat, build muscle

The heart is a muscle. This is why high-intensity workouts are recommended for the cardiovascular system because the heart, being a muscle, gets built-up by this exercise. This is usually done on the fourth or fifth day of a moderately intense exercise. This can also build your various muscles up, so if you have the time, go for it.

Exercise: Longer and more targeted
Effect: for enjoyment

For one day a week, you should take time off from your regular routine. This does not mean that you’re supposed to take a rest day; that’s something you could do on the weekend. What you should do is to take an activity you enjoy such as dance or Zumba. It could also be something lower-intensity, but longer to do like taking a bike trip.

Exercise: Strength training
Effect: Body build-up

Weight training definitely counts as cardio, but you should not over-do it. You can use weights and other training aids for weight training; alternatively, if you can carry your own weight, you might try yoga or other exercises that use your body weight to workout. You should, however, allow your body to rest and recover at least a day in-between sessions.

Exercise is always good! If you can’t commit to exercising 30 minutes a day, at least get yourself moving; there are so many ways to keeping a healthy lifestyle and it’s as simple as keeping an active life.

info1 - Health, Wealth: Giving your Heart a Healthy Workout

Infographic by: blog.naturessunshine.com