to a Healthy Living
Lifestyle Plans with Diet & Exercise
Control of Cardio-Metabolic Syndrome
N. Aiyer, M.D.
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Living a Healthy Life Style with Fitness and Exercise ~
What you Need is Behavior Modification ~
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A GOOD EXERCISE PROGRAM
Regular Plan of Exercise is good for a Perfect Health.
is good for the Heart and Circulation problems.
is good for the control of Diabetes Mellitus.
is good for control of High Blood Pressure.
is good for control of High Cholesterol.
is good for control of Obesity or Over Weight.
Oh! Yes, It is Good for EVERYTHING !!!
is never too late to start exercising
be sure to get a check-up before starting
the dog, just don't watch it walking.
starting an exercise program; Check with your doctor|| |
always a good idea to check with your doctor before starting or changing an exercise
to start slowly and work toward building your activity level over a period of
you are over 40 years of age, not used to exercise, or have medical problems,
sure to see your doctor before starting an exercise program.
Some medical problems your doctor may want to consider are: History of heart or
" 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;
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.
may want to talk to your doctor about any medicines you may be taking
well as an exercise stress test as part of your medical check up.
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.
sure to call your doctor if the symptoms persist.
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of exercise|| |
are 3 major types of exercise:
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.
basic fitness, experts generally agree that the first 2 types of exercise are
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
Choose an exercise you enjoy such as walking
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.
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.
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for exercise program|| |
not to start off too fast or too hard; otherwise, you may strain or injure yourself
and get discouraged.
*Talk to your doctor before starting a new program; he
or she can help you set
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,
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.
your aches seem too painful or last for more than few days, call your doctor.
to focus on the exercise and see if you learn the exercise itself.
to warm up and cool down; about 10 minutes of stretching exercises should provide
slow warm-up while 5 minutes of walking and stretching will serve as cool-down.
up your motivation|| |
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,
athletic clothes or equipment, or some other healthy reward are examples.
Participate in a supervised exercise program with an experienced leader in your
* 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,
them around work and family obligations.
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
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-- BMI Calculator
If you would like to find more information
Try the following websites for more
- Weight control & Meal Planning
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