Exercise is one of the best things one can do for themselves to stay fit and healthy. Regular exercise will always be a great idea for the normal functioning of the body.
Exercises play a vital role in controlling or minimizing heart issues. They greatly help in maintaining good blood circulation. They are also helpful in maintaining blood pressure, cholesterol, weight, and increasing energy levels.
Exercises do help to prevent heart disease, but it is important to do right exercises in right amount.
How Often and How Long Should One Exercise?
If the person is not active, 20 to 30 minutes of Aerobic session for at least four times a week is good enough. However, the more the person can do, the better the result will be.
If a person is already physically active, more exercise time is recommended, to really tone the body.
The amount of exercise also depends upon stamina of the particular person.
What type of Exercise is Beneficial for Heart Disease?
For heart disease, one can always go for exercises that make fasten the heartbeat.
Exercises like Cardio, Weight Lifting and Aerobics are one of the best exercises for heart diseases. For those, who are looking for exercises for joint problems as well, swimming and walking are good options.
Some of the Best Exercises for Heart Diseases:
1. Cardio Exercises
The Cardio exercises fasten the heartbeat and also lower down the blood pressure level. Depending upon the prescription of the cardiologist, one can perform Cardio exercises like Walk, Jog, Jump rope, Bicycle, Skipping, Skate, Row, Dance, etc.
Aerobic exercise like biking, swimming, playing soccer and hiking uphill, can help in increasing heart rate, decreasing blood pressure and improving blood circulation. These may also be effective in lowering blood sugar.
According to the Centers for Disease Control and Prevention, every adult should get at least two hours and 30 minutes of moderate-intensity Aerobic exercises per week.
3. Strength training
Resistance training or Strength training is another way to lower the risk of heart diseases. Performing strength training twice a week will help in decreasing the bad cholesterol and raising good cholesterol.
Ideally, strength training is combined with Aerobics in sets with 8-12 repetitions.
Some of the strength training exercises are lifting free weights, exercise with resistance bands, pushups, sit-ups, squats, lunges, crunches, etc.
Why Yoga? A promising way to prevent Heart Disease
If you have been following the recently held Rio Olympics, you may have been left astounded by the sheer strength, stamina and performance on display. For a strong body that scores high on the stamina meter, it is important to exercise well. But there is one other thing: food. The way one eats, is the way one performs in the physical sense. Ayurveda is an ancient medical science that places special emphasis on the way we eat as this finally dictates the way our bodies react to physical challenges as well as the onset of diseases and aging. Let us find out how we can eat like an Olympian.
It is a common notion that fats are the major culprits that lead to all the weight problems and that cutting them off entirely from the diet can be a helpful solution. There’s no need to freak out with this information because there is more explanation to it. The truth is we actually cannot live without fats. This is because fats play an important role in a healthy diet. Fatty acids from fats are essential for a healthy skin. Fats also deliver fat-soluble vitamins and are great sources of energy. This is where the part about good fats and bad fats is important, and it is essential to know which fats should be avoided and which are the ones that should be included as a part of your diet. It is also important to know the amount of fat consumption and ways to avoid trans-fats (bad fats) that cause artery clogging. Let’s make a clear classification of the good and the bad fats.
The unsaturated fats are basically the good guys and these include polyunsaturated fatty acids and monounsaturated fatty acids. Both, when eaten in moderation, can help in lowering the risk of heart diseases as the cholesterol levels are reduced.
Polyunsaturated fats can be found mostly in vegetable oils and when substituted for saturated fats, these help in lowering the triglycerides and cholesterol levels in the blood. One such type of polyunsaturated fat with potential heart benefits is omega-3 fatty acid. Omega-3 is present in fish like trout, salmon, catfish etc. They are also found in walnuts and flaxseeds.
Monounsaturated fats also help in reducing heart diseases and a lot of these are consumed by Mediterranean people. These are found in olives, almonds, cashews, avocados, hazelnuts, peanut oil, canola, sesame seeds etc.
There are essentially two kinds of bad fats, saturated fats and trans fatty acids. Both can cause artery clogs and heart risks because they increase cholesterol content in the blood.
Saturated fats can be found in animal products like high-fat dairy, eggs, meat, poultry skin, vegetable fats like coconut and palm oils etc. There are a number of evidences, which suggest that saturated fats increase the risk of colon and prostate cancer. It is better to consume these in limited quantities to keep your cholesterol levels under check.
Trans fatty acids or trans fats may be naturally occurring fats, which are found in dairy and meat or the artificial ones, which are found in liquid oils that have been hardened into partially hydrogenated fats. The actual worry here are the artificial trans fats. These are used extensively in all sorts of junk food.
This is just the basic understanding about the fats, the ones which are unhealthy and the ones that are healthy for the body.
Tingling and Sore Penis? Look Into Restless Genital Syndrome
Most of the time, an aroused penis is a welcome situation for a man. Sure, sometimes that erection comes at a somewhat embarrassing moment, like when making a presentation, but most of the time guys are happy to see their little friend perking up. It's usually a sign of good penis health, if nothing else. But for a small minority of men, that erection is a pain. It's a result of something known as restless genital syndrome, and it can make for a sore penis situation for some men.
Not a regular erection
Often just called RGS and sometimes known as PGAD (persistent genital arousal disorder), restless genital syndrome is something which maybe doesn't sound so bad at first. Basically, when a guy has this condition, his penis feels intensely aroused, even without sexual stimulus or fantasies.
How is that different than just popping an occasional boner for no reason at all, as happens commonly? Well, RGS occurs much more frequently - and the arousal can last for hours at a time, unless a man relieves himself by masturbating or having partner sex. And in some cases, even that doesn't diminish the state of excitement that his penis feels. And when a guy is aroused for too long, it often leads to a sore penis.
This is different from priapism, in which a physical situation results in the penis being painfully erect for an extended period of time. With RGS, the erection may wax and wane several times - but even when it goes soft, the tingling and soreness remains.
In some cases, the sensation can be so extreme that a guy simply can't concentrate on anything else. He may be working on an important project with a fast-approaching deadline, but his tingling, sore penis keeps him from making progress. And when guys afflicted with RGS take matters into their own hands and masturbate for relief, they often feel that they're being controlled by their penis. In some instances, not masturbating can be even more problematic; if a guy gets RGS while walking, for example, in some cases the feeling of his penis rubbing against trouser fabric can cause him to unwillingly ejaculate in his pants.
So, what happens to cause RGS? Because it is a rare condition and has only recently started being explored, doctors don't really know. It appears that it's a neurological problem in which the nerves in the penis become hyper-sensitive - but exactly why they take on this high degree of sensitivity is not clear.
Some doctors think this is similar to restless leg syndrome, and so they prescribe medications used to treat that condition, such as selective serotonin uptake inhibitors (SSRIs) or dopamine agonists. Since the condition is considered so rare, clinical trials have not been conducted yet to determine the effectiveness of these treatments, but some men report that they help.
Simply living with RGS can make for a sore penis, as can frequently masturbating to provide some much-needed relief. One way to help soothe that sore penis is to regularly apply a top drawer penis health creme (health professionals recommend Man 1 Man Oil, which is clinically proven mild and safe for skin). Proper moisturization is one way to help ease a sore penis, so select a crème with both a high end emollient (such as shea butter) and a favored hydrator (such as vitamin E) Be sure the crème also contains pantothenic acid, also called vitamin B5. Pantothenic acid is a vital nutrient that helps maintain and strengthen healthy penile tissue.