[sci] Brisk Walking - Reap Benefits!

Heart Disease is one of the most common diseases afflicting today's workers.

Caused by Excessive stress, Smoking, High calorie diet, Sedentary lifestyle, this disease is the no.1 killer of today's employees.

Sedentary life Smoking High Calorie diet Stress Alcohol

Family ? Job ? Expenses? Peace of Mind?

High Cholesterol High Blood Pressure Over Weight

Angina Heart Attack Cardiac Arrest Heart Failure

Blockage in Coronary Arteries OR

Clot in Coronary Arteries OR

Constriction of Coronary Arteries

Only you can do something about it !!!! After all, it’s your life, it’s your family!!! You can start with a simple step. TODAY .

Take a brisk walk for 30 minutes per day, Every day.

For over 40 years now, studies have shown walking to be the best form of exercise that people of all ages can do. 

WALKING

AND

CHOLESTROL

–

Regular walking can increase the levels of good cholesterol. 

WALKING AND SMOKING – Regular walking is a positive habit to replace smoking with.



WALKING AND BLOOD PRESSURE Regular walking makes the heart work more efficiently and improves blood circulation. Blood vessels become more elastic and the amount of oxygen delivered to the tissues increases.



WALKING AND STRESS – Walking is one easy way to deal with tension, anxiety and stress. Studies show that people who exercise regularly can cope better with stresses of life. Researchers in USA found a 14% average drop in anxiety levels in regular brisk walkers. Walking recharges our batteries after tension and stress have drained them of power and energy.



WALKING AND FITNESS - Regular brisk walking improves muscle tone, makes your heart stronger and gives you that bite of fitness. Do it regularly for 30 minutes every day and enjoy that feeling of fitness from within. Caution for those with knee pain: Walk at normal pace. Do knee stretching exercises as shown in next two slides.

KNEE EXTENSION Strengthens muscles in front of thigh and shin. 2. Sit in chair. Only the balls of your feet and your toes should rest on the floor. Put rolled towel under knees, if needed, to lift your feet. Rest your hands on your thighs or on the sides of the chair. 3. Slowly extend one leg in front of you as straight as possible. 4. Flex foot to point toes toward head. 5. Hold position for 1 to 2 seconds. 6. Slowly lower leg back down. Pause. 7. Repeat with other leg. 8. Alternate legs until you have done 8 to 15 repetitions with each leg. 9. Rest; then do another set of 8 to 15 alternating repetitions

Exercises

Straight Leg Raises:  Supine, Abduction, Adduction

for Knee

            

Pain

                     

Knee Flexion

Calf Raises

Knee Extension Hip Flexion

Relief

                      

          

Front Step-Ups

Calf Raises

Squats

  

Standing Terminal Knee Extensions

Heel Slides

EFFECTIVE & SAFE       

Reduces Stress Helps quit smoking Strengthens the heart, Massages the legs Strengthens the muscles, Reduces cholesterol Improves blood circulation

BUILD IT IN YOUR DAILY ROUTINE

30 MINUTES EVERY DAY

Strengthen your heart & your health by Walking 30 minutes briskly every day.