Yoga induces a feeling of well-being in healthy people, and can reverse the clinical and biochemical changes associated with metabolic syndrome, according to results of studies from Sweden and India. Metabolic syndrome is a cluster of heart disease risk factors such as high blood pressure, obesity and high blood sugar.
Dr. R.P. Agrawal, of the SP Medical College, Bikaner, India, and colleagues evaluated the beneficial effects of yoga and meditation in 101 adults with features of metabolic syndrome. In the study, 55 adults received three months of regular yoga including standard postures and Raja Yoga, a form of transcendental meditation daily, while the remaining received.
The most important part of pulmonary rehabilitation is aerobic exercise, which boosts your endurance and strengthens your muscles, lessening your symptoms and improving your tolerance for activity. It usually involves walking on a treadmill or cycling on a stationary bicycle. The particular exercises you do will depend on your tolerance for exercise and the condition of your joints, bones and muscles.
If you can't walk due to severe breathlessness, you may start off on a stationary bicycle or make cycling motions while sitting in a chair. If you can walk but have little endurance, you may use the treadmill, slowly increasing the time and intensity of your workout. Many rehabilitation programs also offer strength and flexibility training. That's because people with COPD often have weak arm, leg and trunk muscles that limit physical activity. Strength training may be done by lifting weights, using weight machines or pulling on elastic bands. Flexibility training consists of stretching exercises.
Increasing exercise and or losing weight are often the most popular New Year’s resolutions – and lack of time is the most stated reason for not exercising…
…If you have your own office, consider keeping a resistance band or a couple of sets of dumbbells at your desk. You can squeeze in some quick upper body exercises while you are on the phone. If you work in a cubicle or don’t want people to see you exercising at your desk, a full water bottle can be your dumbbell.
Local malls open early for walkers to stretch their legs before shoppers arrive. Some malls have partnerships with health care agencies, which provide seminars and equip walkers with pedometers, T-shirts or bottles of water.
"Here walking is very, very popular. You see the numbers increase as it gets colder," said Cheryl Rouse, director of mall marketing at Southridge Mall.
As much as walking is a healthy choice, it's also a social gathering for the walkers.
"You see a lot of unity out there," Rouse said.
1. Join a fitness center that is convenient to your lifestyle. “It’s great if you see that a fitness center across town is all new and sparkly, but if you have to fight cross-town traffic to get there it’s probably not a good choice,” advises Greene. It is also important to make sure the center’s hours mesh with your schedule, if it offers child care or other programs you may need and that it has a qualified staff.
2. Ask questions. Don’t be shy about learning all that the fitness center has to offer, says Greene. Most gyms have specialists and personal trainers that can help you navigate equipment and devise the best plan for your fitness needs. You should also get the OK from your doctor as you begin a new workout routine, and ask any questions that you may have about your health.
3. Try things you’ve never done before. “If you think Pilates is something for dancers only or if you think yoga means standing on your head, most gyms will have some sort of special drop-in rate for either the first week or first few sessions of a class,” says Greene. “Go ahead and try it! You may find that you like it.”
"Basically anything that uses your full body to get your heart pumping." said Holland.
— At least 30 minutes of moderate cardio exercise a day
— This includes brisk walking, running, swimming, biking, or exercise videos
— If you don't have time in your day for the full 30 minutes, try three 10 minute bouts of exercise throughout the day
2. Strength training
"As we get older the muscles are getting smaller and losing the ability to contract," said Holland. "We can change this by strength training. The other thing we see is that mature adults have higher fat content. There is more diabetes due to lower muscle mass, so strength training is essential to regulate glucose metabolism."
Work those muscles twice a week for 30 to 45 minutes by doing exercises such as:
— Pushups (if you're a beginner, do them against a wall to start)
— Using a resistance band which is light weight and inexpensive
— Bicep curls and tricep extensions
— Modified squats and lunges which works many muscles at once
And make sure you leave 24 to 48 hours between strength training because your muscles need time to bounce back and rest. You don't want overuse injuries.
Links to blogs that reference this article