00 00
Introduction to a Healthy Living
Healthy Lifestyle Plans with Diet & Exercise
for Control of Cardio-Metabolic Syndrome
Bala N. Aiyer, M.D.
~ Living a Healthy Life Style with Fitness and Exercise ~ - 07
~ What you Need is Behavior Modification ~

A Regular Plan of Exercise is good for a Perfect Health.

It is good for the Heart and Circulation problems.
It is good for the control of Diabetes Mellitus.
It is good for control of High Blood Pressure.
It is good for control of High Cholesterol.
It is good for control of Obesity or Over Weight.

And, Oh! Yes, It is Good for EVERYTHING !!!

It is never too late to start exercising

But be sure to get a check-up before starting

Walk the dog, just don't watch it walking.
 Before starting an exercise program; Check with your doctor 
It's always a good idea to check with your doctor before starting or changing an exercise routine.
Remember to start slowly and work toward building your activity level over a period of two weeks.
If you are over 40 years of age, not used to exercise, or have medical problems,
be sure to see your doctor before starting an exercise program.
" Some medical problems your doctor may want to consider are: History of heart or cardiovascular disease;
" History of chest pains like angina; any unknown abnormal heartbeats or heart conduction defects;
" History of stroke; the use of heart or blood vessel medication during the last 3 months;
" Neuromuscular, musculoskeletal, or orthopedic disorders that would make walking uncomfortable or dangerous;
" Kidney, liver or other metabolic problems; resting blood pressure greater than 160 over 100;
" Previous medical advice not to exercise; - such as Heart valve problems;
Irregular heart rhythm; severe lung problems and Asthma.
" Any recent minor illness such as cold, flu or virus illness; and
" Any concern you may have that exercise may be harmful to you.
You may want to talk to your doctor about any medicines you may be taking
as well as an exercise stress test as part of your medical check up.

Stop and rest if you feel dizzy and lightheaded,
experience pain in the chest or down the arm or
you notice any other abnormal physical symptoms.
Be sure to call your doctor if the symptoms persist.

 Types of exercise 

There are 3 major types of exercise:
* Cardiovascular or aerobic exercise like Jogging and brisk walking stimulates the heart and lungs, and builds endurance so that you can exercise longer each time you do it. Basketball.
* Flexibility exercise like Dancing and Yoga stretches and flexes muscles; helps promote balance and overall grace.
* Strengthening like Weight lifting exercise increases muscle strength.


For basic fitness, experts generally agree that the first 2 types of exercise are needed.


How to get started exercising
Walking may be a good way to start being more active. It is convenient and low in cost. After all, you already know how to walk and no special equipment is needed. All that you need are cotton socks and a good pain of supportive shoes that will fit well. You can walk anywhere. A shopping mall, park, or your own neighborhood may be good choices.


* Choose an exercise you enjoy such as walking
or playing your favorite sports like basketball or tennis.
You can walk almost anytime. You can even make walking a part of a daily exercise routine, along with using stairs rather than elevators. When you shop, try to park your car farther from the store than you do now to fit in some daily walking. Or, get off the bus a block early. Walking can be relaxing social activity. You can enjoy the company of others while you get your exercise by walking.


Walking is an aerobic activity, and aerobic exercises are the best choice because they make your heart and lung stronger. They also use more calories and burn more fat than other kind of exercise.


* Consult with your doctor before playing any contact sports.

 Guidelines for exercise program 

Try not to start off too fast or too hard; otherwise, you may strain or injure yourself and get discouraged.

Remember these guidelines:
*Talk to your doctor before starting a new program; he or she can help you set
realistic goals and find your target heart range.
*Begin slowly, setting small goals and increase them slightly each week.
*Give yourself a 1-month trial period. Along with some minor aches, after 1 month,
you may also notice some benefits that can be motivating.
*In the beginning, expect some discomfort; this will pass as you grow in strength and enduranc3.
If your aches seem too painful or last for more than few days, call your doctor.
*Try to focus on the exercise and see if you learn the exercise itself.
*Remember to warm up and cool down; about 10 minutes of stretching exercises should provide
a slow warm-up while 5 minutes of walking and stretching will serve as cool-down.
 Keeping up your motivation 
In order to receive the best benefits of exercise, you need to continue exercising for a lifetime. Select from the following strategies to help you keep to your exercise program:
* Reward yourself for keeping up with your exercise program; a weekend movie,
new athletic clothes or equipment, or some other healthy reward are examples.
* Participate in a supervised exercise program with an experienced leader in your community.
* Participate in group activities or get an exercise partner to enhance enjoyment and motivation.
* Plan time for exercise and make it a priority as you would other important events,
fitting them around work and family obligations.
* Enlist the support of family and friends who may encourage and even join you.

* Exercise with a friend that will help you to stay motivated.
* Always talk to your doctor before making a change in your eating habits or beginning an exercise program.

See: -- BMI Calculator -- BMI Tables -- MenuPlanner -

Other resources: If you would like to find more information
Try the following websites for more information:

NHLBI - Weight control & Meal Planning

-- This is called Behavior Modification --
Essential Changes -- for a healthy Heart and General Health0