Exercise: What To Aim For - Deepstash
Wellbeing at Work

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Wellbeing at Work

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Exercise: What To Aim For

Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**

The ideal exercise for adults are :

  • 150 minutes of moderate-intensity aerobic exercise a week, such as running, swimming, brisk walking, cycling, tennis, and doing yark work.
  • 2 sessions of about 30 minutes of resistance training a week. Examples include resistance bands, bodyweight exercises like yoga, push-ups and sit-ups, and heavy gardening.

For more intense workout sessions, you should aim for:

  • 75 minutes of vigorous aerobic exercise a week.
  • 2 sessions of at least 30 minutes resistance training.
  • High-intensity exercise should get your heart rate up to 70 to 85 percent of your maximum heart rate.

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Take Control Of Your Health

Take Control Of Your Health

Heart disease and strokes are the number one cause of death worldwide. However, almost 80 percent of all cases of cardiovascular disease is preventable.

Making some changes to your lifestyle can lower the risk of heart disease.

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Maintain a Healthy Bodyweight

  • Excess body fat cells release many substances that increase inflammation, promote insulin resistance, and contribute to the hardening of arteries.
  • Visceral fat - the type that collects deep inside your abdomen around your internal organs - is more toxic to your cardiovascular syste...

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A Healthy Heart Diet

  • Foods that are good for your heart: nuts, seeds, legumes, whole grains, avocados; fruits and vegetables; seafood, especially oily fish like wild salmon, sardines, and mackerel; fermented foods like yogurt, kimchi, and tempeh; healthy fats like olive oil.
  • Fo...

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Alternative Ways to Boost Your Cardiovascular Health

  • Get a pet. Dogs, in particular, have shown to lower your risk of heart disease.
  • Reduce stress. Chronic stress can damage your immune system, increase your risk of high blood pressure, and eventually contribute to heart attacks and strokes.

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The Impact Of Regular Exercise On Our Health

Exercise is the one thing that can improve nearly every aspect of your health.

Extensive studies have found that exercise enhances the cardiorespiratory system, increases HDL cholesterol, lowers triglycerides, reduces blood pressure and heart rate, lowers inflammation, and improves blood s...

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Know Your Blood Sugar Level

A high fasting blood sugar level can indicate Type 2 diabetes or pre-diabetes. People with diabetes are four times more likely to die from heart disease.

An A1C test indicates your average blood sugar levels over time. It measures the amount of glycated hemoglobin in your blood, which ...

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Quit Smoking

Smoking is the most common cause of heart disease. Smoking causes emphysema, cancer, gum disease, and harms almost every organ in your body. Tobacco smoke damages blood vessels, increases blood pressure, lowers HDL cholesterol, and causes peripheral artery disease and atherosclerosis.

Quit...

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Get Your Blood Pressure Checked

  • High blood pressure puts mechanical stress on the walls of your arteries, making them to narrow and harden. Stress can increase the development of plaque and cause your heart muscle to weaken over time.
  • Your blood pressure should be no higher than 120/80. The top number (systolic) ...

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Eat Your Way to a Lower Cholesterol

Many foods can improve your cholesterol levels. They include:

  • Fatty fish, which lowers LDL cholesterol and triglycerides.
  • Walnuts, almonds, and other nuts. They increase HDL and lower LDL cholesterol.
  • ...

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How to Lower Your Blood Sugar

Aside from a medical issue, you can do two things to improve your blood sugar control: exercise and eating smart.

Things that can contribute to chronically high blood sugar or throw off a test are:

  • A lack of sleep
  • Being overweight or obese

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Know Your Cholesterol

Cholesterol plays a big role in heart disease. The heart association recommends getting your cholesterol levels measured every four to six years.

  • HDL cholesterol. Higher HDL levels are considered better for cardiovascular health.

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How to Lower Your Blood Pressure

  • Lose weight. Excess weight increases the amount of work your heart has to do to pump blood throughout your body.
  • Watch your alcohol intake. Try to consume no more than two drinks a day.
  • Exercise. Both aerobic exercise and ...

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alexandrak

Passionate tv nerd and lifelong web junkie. I love sleeping. Sleeping is a science and I study it.

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