We’ve been told that one of the most essential things you HAVE to do to prevent high blood pressure, stroke and heart attack is to exercise regularly.
Although this is true in a way, a new study reveals specific type of exercises that millions of people all over the world are relying on for their health may be completely useless.
What you might not know is that making a small change to how you work out can make or break the health benefits of your effort.
When trying to work an exercise routine into your daily life, it is advised that you start slow, do only what you can handle, and don’t overdo it. This is good advice if you are new to physical fitness and exercise.
[adrotate group=”5″]However, sometimes a person can spend too much time in the low intensity category of exercise and never strive to increase their output. While it is true that some exercise is better than none, if your goal is to reduce or eliminate the risk of stroke, staying in a rut isn’t helping.
Research recently published in the journal Stroke has revealed that people who report that they exercise less than 3 times a week and don’t break a sweat when they do exercise will see no benefit by way of reduction of the risk of having a stroke.
Additionally, those who exercised more than 5 times per week and broke a sweat for at least 20 minutes had a much reduced risk of stroke.
Mild exercise is good for relaxing and definitely has its place in a person’s lifestyle, especially if reducing high blood pressure is a fitness goal. But according to the study, if you are at risk of stroke you may want to consider adding a more strenuous exercise plan a few times per week to achieve the best results.
Our high blood pressure exercises are, however, quite different. Since they’re not technically a workout but rather mind/body exercises, they require almost no physical effort to lower your blood pressure. Anyone can perform them, no matter if you’re 19 or 99, weigh 50 pounds or 500 pounds.
The best part is these simple exercises have been proven by thousands of clients to drop blood pressure below 120/80 within a week… sometimes even the very first day. Learn more and test-drive these simple blood pressure exercises here…
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I do regular excercise at least 30 minutes six days in a week. This keeps me fit and elevate the mood. I can miss the food but not excercise. Walking on trade mill or cycling is my favourite. I have recently added Surya Namaskar.
TO EXERCISE OR NOT TO EXERCISE?
Touted as a cure for obesity, heart disease, and a myriad other conditions, we are told to exercise more. All it does is burn energy, necessitating the consumption of more of the wrong foods. While exercise may increase fitness, it seems to have little benefit for health. Up to 20% of hospital patients are "exercise" casualties. As one Dr. said, "The number of heart attacks occurring among joggers should dampen the enthusiasm for this type of unsupervised sport among laymen." Athletes are not noted for their longevity. If you watch animals in the wild you will see that on the whole, they take as little excercise as possible. The Lion, for example spends most of his day lying down or sleeping, yet he does not get fat or diabetic. It is his wife the lioness that usually does the shopping. But she hunts only once every two or three… days, and even then expends as little energy as possible doing it. Similiarly grazing animals have a slow and steady lifestyle, moving quickly only when threatened by a predator. The same is true of the many tribes that have inhabited the earth, they hunted, and walked for many miles if necessary, but not for fun. In the wild, nature protects the heart from stress. Even in the good book it says "A calm heart is the life of the fleshly organ." The exercise business is worth billions of dollars. To sum up, moderate excercise has its place, but punishing exercise regimes can be life threatening. Therefore when exercising, exercise care.
FAT OR FASHION? FATS HAVE WENT FROM TONIC TO TOXIC.
For a modern disease to be related to an old fashioned food is one of the most ludicrous things I ever heard in my life. (Dr. T.L.Cleave)
For the sake of our hearts, we are told to replace traditional 'saturated' fats with processed, polyunsaturated vegetable oils.
There are three ways in which a substance can increase the risk of cancer: it can cause body cells to become cancerous; it can promote cancer's growth; it can suppress the immune system. Polyunsaturated vegetable oils have been shown to do all three.
The most far-reaching 'healthy' recommendation to come from government and nutritionists was that we should reduce our intakes of saturated fats – by which they meant animal fats and tropical oils – and change to eating polyunsaturated vegetable margarines and oils.
As a species we have eaten animal fats and tropical oils, all of which contain a significant amount of saturated fatty acids, for the whole of our existence. Until the 20th century, before which time coronary heart disease (CHD) was either unknown or extremely rare, such fats were the only ones we did eat. With that background, why should we change?
Fats are important constituents in our diet for many reasons. With the highest amount of calories of any food, they are an important energy source. Our bodies need energy all the time. The amount of energy coming from carbohydrates is stored in our bodies in the form of glucose and glycogen, but that store is very limited: enough for perhaps two days if we take it easy. Our bodies main energy store is body fat – a 'saturated animal fat' by the way.
But fats are much more than just an energy reserve. Our brains are mostly composed of fats; and fats are building blocks for body cell membranes and a wide range of hormones and hormone-like substances; fats also play an important part in cushioning vital organs.
Fats are also essential if our bodies are to use fat-soluble vitamins A, D, E and K; they are essential for the conversion of carotene from plant foods to vitamin A. Butter is the best source of these nutrients, and vitamin A is more easily absorbed and utilized from butter than any other source. In fact our bodies have great difficulty with the carotene in plants. Our digestive system is not well equipped to convert carotene to vitamin A. Only about one-sixth of the carotene that you eat may be converted, and only about one-third of that sixth is absorbed into the body. Much of the blindness in developing countries, is blamed on a lack of vitamin A, when it.
is actually due to a lack of fat in the diet, so that what vitamin A there is cannot be metabolized. In an attempt to stop blindness, rice is generally modified so that it contains more carotene – but if it doesn't contain fat, what's the point.
Fats are also needed for mineral absorption.
As well as having a wide range of important functions within our bodies, eating fat with any meal slows down the rate at which food is absorbed, so that we feel fuller more quickly and can go much longer without feeling hungry. And it is well nigh impossible to eat to much fat.
Natural fats and oils found in both animal fats and tropical oils such as olive oil, are entirely natural parts of our diet, and healthy. By changing, or allowing a change of dietary fat intakes from these healthy sources to processed vegetable margarines and cooking oils, nutritionists have changed our diet from tonic to toxic.
In primitive societies it is often fatness that is desired; in the West it is more likely to be slimness. Slimming magazines, women's fashions and the media portray the desirable woman as tall and thin.
We live in a time when slimness is the fashion but it was not always so – fashions change. Centuries ago, celibate early Christian writers were terrified of women's flesh. They were frightened of their own lascivious thoughts – but put the blame on women. In an attempt to make women sexless as possible, the Church urged women to fast. Travel through time to the 16th and 17th centuries and the fashion had changed dramatically. Rubens' paintings depict women who are considerably cuddlier. At the beginning of the 20th century it was also fashionable to be buxom, but by the 1920's busts were out and it was fashionable to be slim once more. In the 1930's the fashion changed to cuddly again – and back yet again with skinny fashion models in the 1960's. This look has persisted. As the late Duchess of Windsor famously said; 'You can never be to rich or to thin.'
However, we should be less concerned with what is fashionable and concentrate more on what is normal and what is healthy. In reality, the impeccably emaciated women employed in the fashion business today are not normal, they are freaks. The only safe way to be like them is to be born like them, but why would you want to look like them? Ask most men, for example, what shape they desire in a woman, and you will find they prefer one more considerably rounded. To know what shape a man prefers, look at the centrefold of a mans magazine. The ideal shape, from both a desirability and a health point of view, is nearer to that seen in a Rubens painting than on the catwalk. Indeed the major differences between the sexes is that healthy men tend to be hard and angular and healthy women soft and rounded.
In both sexes, body fat plays an important role: it fills hollows in the skeleton, the eye sockets, joints and neck; it cushions and protects internal organs and provides a reservoir of energy; it is fat that contours the body.When the body loses fat, it sags and shows the signs of ageing. Body fat is synonymous with the looks and actions of youth.
Women have more fat cells than do men. In a woman, up to 24% of body weight should be fat; in men only 12% should be fat. Curves distinguish women from men. The woman's extra fat is both a natural and a normal phenomenon brought about by sex hormones during puberty. As well as having an aesthetic value, it is of biological importance, preparing women for motherhood. A feminine body is a curvaceous body. Why try to lose it? It is much healthier to be satisfied with what you have rather than continually trying to change it. (From the book – "Natural Health and Weight loss" by a Barry Groves.)
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Thanks for posting this useful information about exercising!
I always start my exercise with easy stretching first and then increase the routine to achieve the best results.
It is great to know how it works from the scientific point of view.
good morning sir, it is nice to see you on face book. the article usefull. thanks.
This article has given me much insight into the real effects of exercise. I will be following your good advice. Thank you.