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Exercise for a Healthy Heart

Your heart is a muscle, and it gets stronger and healthier if you lead an active life. It’s never too late to start exercising, and you don’t have to be an athlete. Even taking a brisk walk for 30 minutes a day can make a big difference.Once you get going, you’ll find it pays off. People who don’t exercise are almost twice as likely to get heart disease as people who are active.

Regular exercise can help you:

  • Burn calories
  • Lower your blood pressure
  • Reduce LDL “bad” cholesterol
  • Boost your HDL “good” cholesterol

Ready to get started?

How to Start Exercising

First, think about what you’d like to do and how fit you are.

What sounds like fun? Would you rather work out on your own, with a trainer, or in a class? Do you want to exercise at home or at a gym?

If you want to do something that’s harder than what you can do right now, no problem. You can set a goal and build up to it.

For example, if you want to run, you might start by walking and then add bursts of jogging into your walks. Gradually start running for longer than you walk.

Don’t forget to check in with your doctor. He’ll make sure you’re ready for whatever activity you have in mind and let you know about any limits on what you can do.

Types of Exercise

Your exercise plan should include:

Aerobic exercise (“cardio”): Running, jogging, and biking are some examples. You’re moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you’re doing it. Otherwise, you are pushing too hard. If you have joint problems, choose a low-impact activity, like swimming or hiking.

Stretching: You’ll become more flexible if you do this a couple of times a week. Stretch after you’ve warmed up or finished exercising. Stretch gently — it shouldn’t hurt.

Strength training. You can use weights, resistance bands, or your own body weight (yoga, for instance) for this. Do it 2-3 times a week. Let your muscles recover for a day between sessions.

How Much Should You Exercise and How Often?

Aim for at least 30 minutes of moderate-intensity activity (such as brisk walking) at least 5 days a week. If you’re just getting started, you can slowly build up to that.

In time, you can make your workouts longer or more challenging. Do that gradually, so your body can adjust.

When you work out, keep your pace low for a few minutes at the start and end of your workout. That way, you warm up and cool down each time.

You don’t have to do the same exact thing every time. It’s more fun if you change it up.

Exercise Precautions

You’ll probably be able to exercise with no problem if your doctor says you can and if you pay attention to how you’re feeling while you’re working out.

Stop and get immediate medical help if you have pain or pressure in your chest or the upper part of your body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heart rate, or feel dizzy, lightheaded, or very tired.

It’s normal for your muscles to be mildly sore for a day or two after your workout when you’re new to exercise. That fades as your body gets used to it. Soon, you might be surprised to find that you like how you feel when you’re done.

SOURCE: http://www.webmd.com/fitness-exercise/guide/exercise-healthy-heart#1


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To best serve your individual needs, please choose from the following options:

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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