Exercise for a Healthy Heart:VII

Exercise Precautions

There are many precautions to take when developing an exercise program. Here are some tips.

• Stop the exercise if you become overly fatigued or short of breath; discuss the symptoms with your doctor or schedule an appointment for evaluation.
• Do not exercise if you are not feeling well or have a fever. You should wait a few days after all symptoms disappear before restarting the exercise program, unless your doctor gives other directions.
• If you experience shortness of breath or increased fatigue during any activity, slow down or stop the activity. Elevate your feet when resting. If you continue to have shortness of breath, call your doctor. The doctor may make changes in medications, diet, or fluid restrictions.
• Stop the activity if you develop a rapid or irregular heartbeat or have heart palpitations. Check your pulse after you have rested for 15 minutes. If it's still above 120-150 beats per minute, call the doctor for further instructions.

If you experience pain:

• Don't ignore it. If you have chest pain or pain anywhere else in the body, stop doing the exercise. Performing an activity while in pain may cause stress or damage to the joints.

Stop the exercise and rest if you:

• Have chest pain
• Feel weak
• Are dizzy or lightheaded
• Have unexplained weight gain or swelling (call the doctor right away)
• Have pressure or pain in the chest, neck, arm, jaw, or shoulder
• Have any other symptoms that cause concern

Call the doctor if you have symptoms that do not go away.

Exercise for a Healthy Heart: VI

General Workout Tips for People With Heart Failure

If you have heart failure:

• Be sure any exercise is paced and balanced with rest.
• Avoid isometric exercises such as push-ups and sit-ups. Isometric exercises involve straining muscles against other muscles or an immovable object.
• Don't exercise outdoors when it is too cold, hot, or humid. High humidity may cause you to tire more quickly; extreme temperatures can interfere with circulation, make breathing difficult, and cause chest pain. Better choices are indoor activities such as mall walking.
• Make sure you stay hydrated. It is important to drink water even before you feel thirsty, especially on hot days. But, be careful not to drink too much water. Follow your doctor's guidelines about how much fluid you can have in a day.
• Extremely hot and cold showers or sauna baths should be avoided after exercise. These extreme temperatures increase the workload on the heart.
• Steer clear of exercise in hilly areas. If you must walk in steep areas, make sure you slow down when going uphill to avoid working too hard. Monitor your heart rate closely.
• If your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather), make sure you ease back into the routine. Start with a reduced level of activity, and gradually increase it until you are back where you started.

Exercise for a Healthy Heart:V

How Can I Avoid Overdoing Exercise?

Here are a few guidelines to keep yourself from doing too much exercise or exercising too vigorously:

• Gradually increase your activity level, especially if you have not been exercising regularly.
• Wait at least one and a half hours after eating a meal before exercising.
• When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
• Take time to include a five-minute warm-up, including stretching exercises, before any aerobic activity and include a five- to 10-minute cool-down after the activity. Stretching can be done while standing or sitting.
• Exercise at a steady pace. Keep a pace that allows you to still talk during the activity.
• Keep an exercise record.

How Can I Stick With Exercise?

• Have fun! Choose a type of exercise that you enjoy. You'll be more likely to stick with it if you enjoy the activity. Here are some questions you can think about before choosing a routine:
• What physical activities do I enjoy?
• Do I prefer group or individual activities?
• What programs best fit my schedule?
• Do I have physical conditions that limit my choice of exercise?
• What goals do I have in mind? (For example, losing weight, strengthening muscles, or improving flexibility)
• Schedule exercise into your daily routine. Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of exercises so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.
• Find an exercise "buddy." This will help you stay motivated.

Also, exercise does not have to put a strain on your wallet. Avoid buying expensive equipment or health club memberships unless you are certain you will use them regularly.

Exercise for a Healthy Heart: IV

Stretching Exercises

While performing these exercises, make sure your movements are controlled and slow. Avoid quick, jerking movements. Stretch until a gentle pull is felt in your muscle. Hold each stretch without bouncing or causing pain for 20 to 30 seconds. Do not hold your breath during these exercises.

• Hamstring stretch. While standing, place one foot on a stool or chair, while holding onto a wall or sturdy object (such as a table). Choose a comfortable height that allows you to keep your knee straight. 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 your other leg.
• Quadriceps stretch. Stand facing a wall, placing one hand against the wall for support. Bend one knee, grasping your ankle and pulling your leg behind you. Try to touch your heel to your buttocks. Relax, and then repeat with your other leg.
• Calf stretch against wall. Stand facing the wall with your hands against the wall 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 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 your other leg.
• Calf stretch on stairs. Stand on the stairs, holding a handrail or placing your hand on the wall for support. Place the ball of one foot on the stair. Lower your heel down toward the step below, until you feel a gentle pull in your calf. Switch legs.
• Knee pull. Lie on your back and flatten the small of your back onto the floor. Bend one knee and pull your bent leg toward 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 your other leg.
• Groin stretch. Lie on your back with your knees bent and the soles of your feet together. Slowly lower your knees to the floor until you feel a gentle pull in your groin and inner thighs.
• 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.
• 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 gentle pull in your chest or shoulders.
• Side bends. 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 thigh, toward your knee. Hold the stretch until you feel a gentle pull at your side. Repeat with other side.
• Double shoulder circles. While bending your elbows, put your fingertips on your shoulders. Rotate your shoulders and elbows clockwise, then counter clockwise, as if drawing large circles with both elbows. Repeat in each direction.
• Leg circles. Hold onto a chair or other sturdy object for balance. Lift one leg straight behind you, keeping both knees straight. Rotate your leg clockwise, then counter clockwise, as if drawing small circles with your foot. (You should feel the movement at your hip joint). Repeat in each direction, with each leg.

Exercise for a Healthy Heart: III

What Are Some Warm-Up Exercises?

Every exercise session should start with a warm-up. Here are some stretching exercises you can try to get yourself started. Please check with your doctor before starting any exercise program. If any of the following exercises causes pain, do not continue the activity and seek the advice of a doctor or physical therapist.

Exercise While Sitting

While performing these exercises, maintain good posture. Keep your back straight; do not curve or slump your back. Make sure your movements are controlled and slow. Avoid quick, jerking movements. Do not bounce. Do not hold your breath during these exercises.

• Ankle pumping. Sit on the floor with your feet straight out in front of you. Keeping your heels on the floor, lift your toes up as far as you can. Hold for a count of five.
• Knee straightening. Raise your foot to fully straighten your knee out in front of you. Hold for a count of five. Lower your foot to the floor. Repeat on other side.
• Hip bending. Lift one knee up toward the ceiling. As you lower this knee, raise your other knee. Alternate each leg as if you were marching in place (while sitting.)
• Overhead reaching. Raise one arm straight over your head, with your palm facing away from you. Keep your elbow straight. Slowly lower your arm to your side. Repeat with other arm.
• Shoulder touching. Sit with your arms at your sides and your palms facing up. Bend your elbows until your hands are touching your shoulders. Lower your hands to your sides.
• Single arm lifts. Sit with your arms at your sides, fingers pointing toward the floor. Raise one arm out to your side, keeping your elbow straight and your palm facing down. Slowly lower your arm to your side. Repeat with your other arm.
• Shoulder shrugs. Keeping your back straight, lift your shoulders up and forward toward your ears. Release your shoulders down and back in a smooth circular motion.
• Arm circles. Sit with your arms at your sides, fingers pointing toward the floor. Raise both arms out from your sides (about 1 or 2 feet from your body). Keeping your elbows straight and your palms facing toward you, rotate your arms in small circles.
• Single shoulder circles. Bending one elbow, put your fingertips on your shoulder. Rotate your shoulder and elbow clockwise, then counter clockwise. Repeat with each arm.

Exercise for a Healthy Heart:II

What Should I Include in an Exercise Program?

Every exercise session should include a warm-up, conditioning phase, and a cool-down.

• Warm-up. This helps your body adjust slowly from rest to exercise. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate), and body temperature. It also helps improve flexibility and reduce muscle soreness. The best warm-up includes stretching, range of motion activities, and the beginning of the activity at a low intensity level.
• Conditioning. This follows the warm-up. During the conditioning phase, the benefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Don't over do it.
• Cool-down. This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still, or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heart palpitations (fluttering in your chest). The best cool-down is to slowly decrease the intensity of your activity. You may also do some of the same stretching activities you did in the warm-up phase.

What Is the Rated Perceived Exertion Scale?

The Rated Perceived Exertion (RPE) scale is used to measure the intensity of your exercise. The RPE scale runs from 0-10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) would be how you feel at the end of an exercise stress test or after a very difficult activity.

Exercise for a Healthy Heart

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:

• Strengthen your heart and cardiovascular system
• Improve your circulation and help your body use oxygen better
• Improve your heart failure symptoms
• Increase energy levels so you can do more activities without becoming tired or short of breath
• Increase endurance
• Lower blood pressure
• Improve muscle tone and strength
• Improve balance and joint flexibility
• Strengthen bones
• Help reduce body fat and help you reach a healthy weight
• Help reduce stress, tension, anxiety, and depression
• Boost self-image and self-esteem
• Improve sleep
• Make you feel more relaxed and rested
• Make you look fit and feel healthy

How Do I Get Started Exercising?

Before starting an exercise program, talk to your doctor about:

• Medication changes. New medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routine is still safe.
• Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren't off limits. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired.
• Safe exercises. Get the doctor's approval before you lift weights, use a weight machine, jog, or swim.

What Type of Exercise Is Best?

• Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
• Cardiovascular or aerobic activity strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.
• Strengthening, repeated muscle contractions (tightening) until the muscle becomes tired; for people with heart failure, many strengthening exercises are not recommended. 

What Are Examples of Aerobic Exercises?

Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, and low-impact aerobics or water aerobics.

How Often Should I Exercise?

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.

What is a kettlebell workout?

Working out with a kettlebell, a type of weight that looks like a bowling ball with a handle, provides a unique weight training and cardio workout.

Hoisting the heavy metal bells not only helps strengthen your arms and pecs, but also works your core, heart and lungs. Kettlebells range from eight pounds to 100 pounds.

The reason the kettlebell is so great is that there’s an offset center of gravity.

That means your body has to work harder to maintain balance. In so doing, you work many different muscle groups -- and get your heart rate up at the same time.

Working out with kettlebells also increases core stability, and typically involves a circuit that gets your heart pumping while it strengthens muscles. Once you are properly trained, you can workout at home on weights that you can buy at an affordable price.

How Do I Prevent Sore Muscles and Joint Pain?

How Do I Prevent Sore Muscles and Joint Pain?

Experts used to recommend stretching before a workout to prevent sore muscles. Yet research has shown that stretching ahead of time doesn't do much to prevent soreness or injury. Frese says it's actually better to get in a good warm-up before you exercise and save the stretching for afterward, when your muscles are already warm.

A couple of natural substances have been touted for preventing sore muscles, including antioxidants like vitamin C. But check with your doctor before taking high doses of any vitamin. Serious exercisers might find relief from post-workout soreness by beefing up on protein. A study of marines found that taking protein supplements reduced sore muscles after intense exercise. 

Ease Into Exercise and Check With Your Doctor

One of the best ways to prevent sore muscles is by easing your way into your exercise routine. Start off with lighter exercise and gradually build up. Then you're much less likely to cause the microtrauma.

If you have a medical condition or you’re unsure about your health, check with your doctor before starting an exercise program. Your doctor can help you find an exercise program that’s safe and effective for you.

When you have joint pain, you may be tempted to curl up in bed. Actually, though, one of the best things you can do for your joints is to exercise. Our joints need to move to get nutrition. Weight-bearing exercises can help strengthen the muscles that support the joint. Just watch that you don't exercise to the point of pain.

It also can help to work with a physical therapist, who can show you how to exercise safely and how to maintain good posture so that you don't get injured or worsen joint pain.

Managing Sore Muscles and Joint Pain: Treating Sore Muscles and Joint Pain

What's Causing My Joint Pain?

When your joints feel sore and achy, that's usually a sign of osteoarthritis. This inflammatory condition becomes more common as you get older. The cartilage that normally cushions the joints wears away, leaving the joints inflamed and painful.

Joint pain can also be caused by overuse or injury -- for example, tennis elbow or a knee injury caused by a ligament or meniscal problem.

Treating Sore Muscles and Joint Pain

One big question a lot of people have when they're nursing sore muscles is whether to use heat or ice. Experts say indirect ice -- an ice pack wrapped in a thin towel -- is best for immediate relief. "Heat will feel good while it's on, but it's not going to lessen the damage or make it go away anytime soon".

Experts recommend icing the sore area right after the activity to reduce inflammation then using heat later to increase blood flow to the area. Heat also can help relieve joint pain. If you get sore muscles once in a while, you can take acetaminophen (Tylenol) or a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (Advil, Motrin), naproxen (Aleve), or aspirin to help relieve the discomfort. Just be cautious about using NSAIDs regularly. Long-term NSAID use can interfere with your muscles' ability to repair themselves.

Check with your doctor or pharmacist about any interactions these over-the-counter drugs may have with other medications you take. People with a history of certain medical conditions (such as ulcers, kidney disease, and liver disease) may be advised to avoid some medications.

Sometimes soothing sore muscles requires more than an ice pack or over-the-counter pain reliever. Muscle pain that comes on quickly and feels intense is a sign that you've injured yourself. Call your doctor if your pain is severe or lasts for more than a few days.

Managing Sore Muscles and Joint Pain

You work hard all week, so when the weekend finally rolls around you want to play just as hard. There's nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the gym to reinvigorate you.

But all of that activity can result in soreness and stiffness that shows up a day or two later. Don’t be sidelined by muscle pain. Find out the causes and proper treatments so you can stay on your game.

What's Causing My Sore Muscles?

It's normal to have sore muscles after you work out, play sports, or even do housework, especially if:

• You did an activity you're not used to (like running a marathon when you normally jog just a few miles).
• You suddenly kicked up your exercise intensity level or increased the length of your workout.
• You did eccentric exercises, in which you lengthened instead of shortened your muscle (like walking downhill or extending your arm during a bicep curl).

 

These changes to your exercise routine can lead to tiny injuries called microdamage in the muscle fibers and connective tissue. About a day later, you'll start to feel sore.

"We call that delayed onset muscle soreness," says Seyi Olusore, MD/CEO Shedams fitness clinic "It peaks within about 48 hours, and then it will gradually get better."

The good news is that when you do the same activity again, your muscles will start to get used to it.  

 

TGIF!

And its another friday. Thank God for that.

Ask yourself:

HAVE I EXERCISED THIS WEEK?
HAVE I TAKEN FRUITS THIS WEEK?
HOW WELL HAVE I RESTED?

In all we do, our health is KEY.

While we are hustling to make ends meet in our daily lives, remember;

HEATH is WEALTH.


Have a great friday.