Posts Tagged Women And Heart Disease

Fit And Healthy Seniors

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Let me just take a few minutes to tell you about the importance of physical exercise (including cardio and strength training with weights) not only in our younger years, but especially when we age.

It is estimated that unless we exercise our muscles regularly, we can lose five to seven pounds of muscle tissue each decade of our adult lives.  Add this to the amount of fat we gain because of a slow-down in our metabolism as we get older and you can see it becoming a real health problem.

The benefits of building and maintaining muscle mass through strength training are plenty:  From a better posture, a decrease in lower back pain, a faster metabolism, to the prevention of falls because of stronger ankle joints and leg muscles, to better being able to deal with everyday tasks like carrying groceries.

General health benefits of regular physical exercise include:

*Reducing the risk of coronary heart disease and diabetes
*Lowering of high blood pressure and reducing related health risks
*Relieving arthritis pain by promoting greater flexibility
*Increasing bone density, potentially preventing osteoporosis

In addition, exercising regularly will boost your self confidence, improve your appearance and lessen the threat of depression.

Because of these benefits, The American College of Sports Medicine and the American Heart Association have released new guidelines encouraging Americans of any age to strength-train at least twice a week on top of a regular cardio workout (brisk walk, swimming, treadmill, stationary bike) of at least 30 minutes on most days of the week in order to build and maintain a healthy body.

It is recommended that adults of any age perform one to three sets of eight to twelve repetitions each of eight to ten exercises using appropriate weight for their individual fitness level in order to exercise all major muscle groups (arms, shoulders, chest, back, upper legs and lower legs).

In order to maintain a healthy weight and be physically fit at any age, it is important that the physical exercise routine is used in conjunction with an overall healthy diet.

Before starting any weight loss and exercise program, experts suggest that you consult with your physician.

For an easy-to-follow exercise routine, please visit my website   www.fitwithandrea.com   and click on  ‘Exercise Routine for Seniors.’

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Matters Of The Heart …..

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PREVENTING  HEART  DISEASE  —  ALARMING TREND:   MORE  WOMEN  UNDER  45  DYING  OF  HEART  DISEASE

An alarming trend is emerging in the fight against heart disease.  More women under 45 are dying of heart disease due to clogged arteries, despite the fact that the overall death rate from heart disease has decreased.

A study by researchers at the US Center for Disease Control and Prevention and Britain’s University of Liverpool shows the worrisome trend for women of that age group.  Experts think that increasing rates of obesity in younger adults, among other factors, are to blame.

Many diseases that are common today are a reflection of our unhealthy lifestyle, along with a combination of bad diet and lack of exercise.  If that is true, then it is also true that you can decrease the risk of disease or even early death, by improving your eating habits and increasing your daily physical activity.

According to the American Heart Association and the Center for Disease Control and Prevention, the number one killer today is heart disease, which accounts for about 700,000 deaths each year, about 29% of all US deaths. 

The CDC recommends that maintaining a healthy weight by eating an overall healthy diet in combination with regular physical activity (at least 30 minutes on most days of the week) can help lower blood pressure and cholesterol levels and prevent obesity, diabetes, heart disease and stroke.

The American College of Sports Medicine and The American Heart Association released new guidelines encouraging Americans of any age to strength-train at least twice a week on top of a regular cardio workout to build a healthier body.

It is recommended that adults perform eight to twelve repetitions of eight to ten exercises using appropriate weight for their individual fitness level.  By exercising all major muscle groups (arms, shoulders, chest, back, upper legs and lower legs) regularly, we also prevent losing muscle mass and gaining fat as we age.

Research by Tufts University found that bone density can be improved through strength training, potentially preventing osteoporosis.  So the benefits of adding weights to your workout routine are endless.

For simple suggestions on how to transform to a healthy lifestyle by creating healthy eating habits, increasing physical activity, de-stressing your life, and generally having a more positive mindset, please visit my website   www.FitwithAndrea.com

On a personal note:  The prevention of heart disease is very dear to me as my mother passed away at an early age after suffering a stroke related to her blood pressure being too high.

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