Exercising Benefits Heart

How Exercising Benefits The Heart

Don’t spend as much time exercising as you should? Maybe it’s time to get to the heart of the matter.

Regular exercise not only burns calories and shapes muscles but also protects your heart. How? Like other muscles, your heart becomes stronger with regular physical activity. As your cardiovascular fitness improves, your heart muscle doesn’t have to work as forcefully to pump oxygen-rich blood through your body.

Promoting efficient blood flow is just one way exercise helps your heart. You probably know that regular exercise at a moderate or vigorous intensity lowers the risk of heart disease and heart attack, because is true. By having a strong heart helps you cope with other stresses in life, whether physical or emotional.

One of the best workouts for your heart

Any form of aerobic exercise, such as walking, running, biking or swimming, can improve your cardiovascular fitness. Interval training — alternating short bursts of high-intensity activity with less intense activity — is especially effective. Here’s why:

  • Interval training challenges your heart by putting it into the maximal heart rate zone for short bursts of time. The maximum heart rate is the upper limit of what your cardiovascular system can handle during physical activity — an intensity that feels like you’re working very hard.
  • Between the high-intensity intervals, your heart rate comes back down into a lower heart rate zone, allowing for heart rate recovery.
  • Getting your heart rate back up after a short rest challenges your heart muscle in a way that makes it operate more efficiently.

How does interval training work? Here’s a sample 40-minute exercise session that includes interval training:

  1. Walk slowly to warm up. Gradually increase to a moderate pace for five minutes.
  2. Increase your speed so that you’re walking briskly.
  3. After five minutes of brisk walking, increase your speed so that you are jogging for 30 seconds to two minutes.
  4. Slow down to walking a moderate pace for one to three minutes.
  5. Repeat steps 2, 3 and 4.
  6. After 35 minutes, walk at a slower pace for five minutes to cool down.

 

If you have a chronic health condition or haven’t been exercising regularly, consult your doctor before trying interval training. The American College of Sports Medicine recommends that people have established a base level of fitness — exercising three to five times a week for 20 to 60 minutes — before beginning interval training.

Resistance training, also called strength training, has benefits for your heart, too. Long-term resistance training can help lower blood pressure. Resistance training also increases muscle mass. This makes it easier for your body to burn calories and maintain a healthy weight, which helps keep your heart healthy.

One part of an equation

While exercise is a key part of maintaining good heart health, be careful not to undermine your hours at the gym by letting other areas of self-care slide. For instance, constant worrying about things you have no control over can stress your heart. Make sure you’re getting enough sleep, eating nutritious food and making time for relaxation.

Experiments

Try these heart-healthy experiments.

  1. Try interval training. Find the method you like best, whether it’s getting your heart rate up and down on the treadmill or doing bursts of plyometric exercises.
  2. Take a moment to remind yourself of your wellness goals and the benefits you’ll reap from regular exercise. If heart health wasn’t on your list, add it!
  3. Once a week, make exercise a social affair by working out with a friend, joining a walking club or trying a new activity.

 

Health Talk: “Exercise And The Heart” (Mayo Clinic)- Exercising Benefits Heart

Health Talk: “Exercise And The Heart” (Mayo Clinic)
— Read on boomers-daily.com/2020/02/23/13968/

 

 

 

 

 

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Mindfulness

One-Minute Guided Breathing Exercise

One-Minute Guided Breathing Exercise

 

Like just about everyone else, I own a smartphone. My phone, a iPhone 7 is pretty darned smart, and I’ve grown accustomed to it.

Every once in a while, though, it acts kind of stupid. It will shut down while I’m trying to look at something or write a note. Or its smart little screen will get stuck while I’m flipping through photos.

When this happens, I’ve got the solution. Like so many other pieces of technology I own, I just shut my phone off for a minute, let it rest, and turn it back on again. It emerges from its nap all refreshed and ready to do more smart things for me.

In some ways, our brains are like smartphones. The visible stuff like producing speech and guiding your fingers to the right phone keys is just part of what’s going on. You know how that feels – you’re typing up a letter at work, and your brain is feeding you anxious about your checking account or nagging you for eating too much at lunch. It never seems to stop.

 

 

My friends, my clients and even people that I don’t know that well, told me they’re always running, always working, always tired. I’ve ask them what they’ve done for themselves lately, and the answer is always the same – and usually comes after a slightly embarrassed pause. “Nothing.”

At this point especially with my clients, I do a little experiment. I have them close their eyes, if they’re comfortable with that, and I lead them on a one-minute guided breathing exercise. No point to it, no destination, just one minute of slow breathing. I tell them that if those anxious thoughts try to crowd into their breathing space, just notice them and then let them go. Observe and describe. “Oh, there’s a thought about money. Goodbye, thought about money.” “Hey, I’m judging myself for not being able to do a freaking breathing exercise correctly. Hi, judgment, I’m noticing you. Goodbye, judgment.”

And so on.

After a minute, I bring them back into the room. They’re often very reluctant to come back from that nice, centered, non-judgmental breathing space. I ask them when the last time they took even one minute to do nothing at all but breathe, and practice kindness to themselves. Again, the answer comes – never.

Next time you’re at work in a frenzied day, close your office door if you can, or just find a place to go (bathroom? Hopefully the boss won’t chase you there, although I had one in my past work life who would!) and take one minute for yourself. Breathe. Observe and describe your thoughts, and let them go. If it helps, visualize yourself next to a stream, and let your thoughts be washed by water. Now, you feel love and compassion for them, calm and relief. 

If you still have a bit of anxiety, or negative thoughts that persist, release them it into the stream. Repeat.

If you’re lucky, this will become a habit. Everyone has one minute per day to spare. The more you visit your brain, the better you’ll get at quickly finding an uncrowded corner in which to relax.

One minute, one day. Try it !

 

 

 

 

Physical Activity Reduce Depressive Symptom

Can Physical Activity Reduce Depressive Symptoms?

 


A September 2014 study from Sweden found that physical activity might help shield your brain from stress-induced depressive symptoms.

The researchers found that exercise triggers a chain reaction that blocks the ability of a substance called kynurenine—which is linked to depression in humans and mice—from crossing the blood-brain barrier.