A Normal Systolic Blood Pressure For A 30-Year-Old Is Between Physical Activity – Good for Your Heart

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Physical Activity – Good for Your Heart

“Man does not rust through indolence. To preserve the health of body and mind a certain degree of exercise is as necessary as his daily food.” Joseph Blake, (1794-1873) American agronomist.

Regular physical activity reduces the risk of coronary heart disease. This is true for healthy people as well as those with coronary heart disease. The effect of type and amount of physical activity on cardiovascular disease risk was assessed among 39,372 healthy female health professionals in the Women’s Health Study. Authors Lee, MD, and colleagues, reporting in the March 21, 2001 issue of the Journal of the American Medical Association (JAMA), concluded that physical activity can reduce cardiovascular disease risk regardless of baseline weight status. Among 936 women who underwent surgery for suspected coronary artery disease, angiography showed a significant reduction in coronary artery disease, Dr. Wessel and colleagues report in the September 8, 2004, issue of JAMA. A study by Dr. Wannamethee and co-researchers in Circulation, September 14, 2000, of 772 men aged 40-59 with diagnosed coronary artery disease showed that compared with those who exercised regularly, People who exercised had a 50 percent lower mortality rate than those who were inactive.

The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend 30 minutes of moderate physical activity on most days. Despite compelling heart-protective data related to physical activity, fewer than 50 percent of Americans follow these recommendations. 25% of adults do not exercise at all in their free time. Unfortunately, physical inactivity is also prevalent among our teens, with daily participation in high school physical education declining from 42 percent in 1991 to 33.0 percent in 2005. Approximately 10 percent of high school students do not participate in any moderate or vigorous physical activity.

“The first wealth is health”. Ralph Waldo Emerson. Regular physical activity has important health benefits for people of all ages. Children and teens need weight-bearing exercise for proper bone development. In adults, exercise helps achieve and maintain peak bone mass, toned muscles, and flexible joints and ligaments. Being physically active reduces the risk of diabetes, high blood pressure, and cardiovascular disease. Studies have shown that systolic and diastolic blood pressure measurements can be reduced by up to 8 to 10 mm Hg in patients who participate in a regular exercise program. People who are physically active also have lower rates of colon cancer, depression, and anxiety. Physical activity can improve discomfort and disability associated with arthritis. An obese person once said: “Exercise is a dirty word… Every time I hear it, I wash my mouth with chocolate. No wonder people who don’t exercise are fatter. Regular exercise helps reduce body fat and lose weight And improves general health. There is some evidence that it boosts the immune system. Active people are more sexually active and have less erectile dysfunction. In older adults, activity helps them live independently and perform more activities of daily living , it also prevents falls in older adults and reduces hospitalizations and overall mortality. Physically active people take fewer medications and have fewer doctor visits. Preserving healthy physical activity doesn’t need to be strenuous—5 or more times a week More brisk 30-minute walks are good. So the old adage, “no pain…no reap” is now obsolete.

The greatest health benefit of regular physical activity is the prevention of cardiovascular death. This is due to a series of beneficial changes in hemodynamic, hormonal, metabolic, neurological and respiratory functions. Increased athletic ability. Improve cardiopulmonary function and increase maximum oxygen consumption. Exercise can lower high blood pressure, improve glucose metabolism, and reduce insulin resistance. It helps to lose and maintain weight. It improves circulation, stroke volume, and cardiac output. It helps raise good HDL cholesterol and lower triglycerides. It increases blood volume and its ability to carry oxygen. It has a beneficial effect on heart rate by improving the autonomic nervous system. Strength training increases the strength and flexibility of muscles, tendons, and ligaments. This translates into improvements in strength, balance and functional ability in older adults. Yoga and breathing exercises further help improve flexibility, balance the autonomic nervous system and adjust breathing patterns.

A fat couch potato once said, “Whenever I have the energy to exercise, I just sit down until it goes away.” There’s no reason not to exercise. Exercise will help you live a healthier, happier, and longer life. Exercise should include aerobic cardiovascular exercise, resistance exercise, stretching, and yoga. For cardio, try walking — it’s cheap and easy. Thomas Jefferson (1743-1826) said, “Fitness is exercise, and of all exercises walking is the best.” The next step is jogging. However, this puts more impact and stress on the body. Cycling or swimming are excellent no-impact exercises. Resistance exercises should include chest wall push-ups, back standing rows, shoulder presses, leg squats, sit-ups, biceps and triceps curls, and calf standing exercises. The third part of the exercise cycle is stretching. This should include stretches for the back, chest, shoulders, quadriceps, hamstrings, and calves. Yoga is great for improving spinal flexibility and improving breathing technique and rhythm.

Exercise can also be gained by incorporating more activity into your daily routine. For example, walking up the stairs instead of using the elevator, gardening, raking leaves, dancing, carrying shopping bags instead of using a shopping cart, walking instead of short drives, parking in the farthest places, and walking to the office or store. Washing and waxing cars, vacuuming, mopping and dusting, and mowing the lawn can also provide great exercise. Hiking, canoeing, kayaking, sailing, snorkeling or surfing, and horseback riding are some of the fun ways to keep fit. Golfers can walk with a golf bag instead of using a cart or caddie.

“The physician of the future will not prescribe medicine to his patient, but will engage his patient in the health of the body, in diet, in the cause and prevention of disease.” Thomas Edison. Regular physical activity is a major disease-prevention of human behavior. Incorporate this behavior into your daily life and you will reap the results in no time. As Jill Johnson says, “Living a healthy lifestyle will only keep you from ill health, lethargy, and obesity.”

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