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Exercise, Eat, And Relax

Words by Sohel Samnani, Personal Trainer, Evolve

Do you want to add years to your life? Or do you want to add life to your years? Either way, you need to be fit and healthy to make the most out of life. Here are some health hints from the experts at EVOLVE – Mind /body/soul, that will put pep back into your step!

Despite the stigma, bad health does not always mean having a very serious condition and getting hospitalised. Even a small condition, if it obstructs your activities of daily living, should be taken seriously, and it could be anything from bad posture to lower back and neck pain or heavy breathing. Neglecting these symptoms at the beginning stage could lead to serious problems in the future.

A recent study published by the American Heart Association says too much sitting and other sedentary activities can increase your risk of cardiovascular disease. Adults who watch more than four hours of television a day had a 46 percent increased risk of death from any cause and an 80 percent increased risk of death from cardiovascular disease.

It is important to pay attention to our health so that we can live a good lifestyle. But the question is, how do we do that?

“Small changes can make a big difference” A small change in your lifestyle can improve your health in a big way. There are three essential factors to consider – physical activity, nutrition, and stress:

Physical activity The American Heart Association suggests that all adults should engage in 150 minutes a week of physical activity at moderate intensity to maintain their fitness level, or 75 minutes a week of activity at vigorous intensity to help maintain their current fitness level.

Increasing the time to 300 minutes a week of moderate exercise and 150 minutes a week of vigorous intensity will help you improve your current fitness level. The physical activity could be anything from doing the shopping, swimming, dancing, playing competitive sports or lifting weights, etc. These activities should include a minimum of two days of resistance (weight bearing) exercise.

Benefits:
• Improves blood circulation, which reduces the risk of heart disease
• Keeps weight under control
• Helps in the battle to quit smoking and any other bad habit
• Improves blood cholesterol level
• Prevents and manages high blood pressure
• Prevents bone loss
• Boosts energy level
• Helps manage stress
• Releases tension
• Counters anxiety and depression
• Helps you fall asleep faster and sleep more soundly
• Improves self-image
• Increases muscle strength, increasing the ability to do other physical activities
• Provides a way to share an activity with family and friends
• Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in those who are highly active
• Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
• Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors

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