The Importance of Working Your Core Muscle

The Importance of Working Your Core Muscle

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the “core” or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individual’s core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.
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Vital Aspects of Heart Failure

Vital Aspects of Heart Failure

The American Heart Association has pointed out that over five million Americans live with heart failure each day. Diagnostically significant, almost 600,000 new cases are reported each year while many of these cases result in deadly heart attacks within the first few years of diagnosis. Heart failure is normally misunderstood among the general public until one suffers from it. At this point, it is too late to remain healthy and preventative. Understanding what heart failure truly is and how to prevent will assist down the road in ensuring one remains healthy and free from any serious heart complications.

Many people associate heart failure with the complete disruption of the heart, causing immediate death. While semantically the term heart failure indeed implies such implications, this truly is not the medical diagnosis of heart failure. Being diagnosed with heart failure simply means the heart has ceased to pump blood as efficiently as it should which requires the use of medication and, in some severe cases, the installation of pace-makers or heart transplants. A result of this inadequate heart operation is shown through an inadequate supply of oxygen flowing through the body. This common symptom of heart failure often makes the victims diagnosed with it feel weak, fatigued, and chronically bed-ridden. Heart failure often results in the excessive build-up of fluid in the lungs, creating shortness of breath and increased coughing levels. This also could lead to a drowning feeling, as if you are being held under water with no relief. Read the rest of this entry »

Healthy Heart – Tips to Keep Your Heart Fit and Avoid Cardiac Disorders

Healthy Heart – Tips to Keep Your Heart Fit and Avoid Cardiac Disorders

It is for a very good reason that it is said, Precaution is better than cure. Certainly, what can be prevented should be done with the right safety measures. This is especially true for health, because once health is lost, not all of it can be regained. The heart is the most organ of anyone’s body and it is imperative that very good care is taken of it. For, once any kind of ailment touches it, it is impossible to recover its original condition.

Now there are several ways through which one can maintain the heart’s conditions. The first and unavoidable is exercise. While this is most obvious, it is also the one most people are lazy to try. There is nothing healthier than a workout spanning as less as twenty minutes to keep the circulation going. You do not even need an expensive gym or equipment. But never become a fanatic and work out more than your body can take. This is only to keep your body active, not hyperactive. Also, maintain healthy realistic weight. The fad of being stick thin will not only affect your immunity but also harm your entire system, including your heart. Keep a weight that will enable you to enjoy various kinds of foods within a limit and help you in being active.

One of the chief features that work against the heart is smoking. Tobacco is amongst the major risk factors for the heart. Nothing increases its vulnerability like tobacco does. Tobacco smoke comprises of more then 4800 chemicals. Many of them are dangerous to the heart and blood vessels. And so, there is nothing called an acceptable amount of smoking. Even the low-nicotine and low-tar cigarettes are harmful.

A healthy diet will take you further than any wonder pills. While you may have to take supplements to compensate for the real thing, it is best to try and get fresh vegetable and fruits when possible. It is evident that you need to have a ‘green’ diet, plus whole grains, but it is also important that you eat food that will lower risks of heart diseases. There are many foods that will help you in this: Read the rest of this entry »

Everything You Wanted to Know about Cholesterol

Everything You Wanted to Know about Cholesterol

One the major causes behind heart disease is high levels of cholesterol. Having this knowledge, what is it that one needs to know about cholesterol and its damages? There are plenty of sources from where you can access information about cholesterol and what can be done to avoid it.

The initial step to take is to know what cholesterol is and how it enters our system. We probably think of cholesterol as just fat that is unnecessary in our bodies. But it is certainly more than that. Cholesterol is that armor that surrounds every cell of our body and shelters the nerve endings against jolts. They also help in transferring signals around our different nerves. And so, cholesterol has a very important role to play in normal functioning of the body.

The liver itself produces the cholesterol that we require in our daily functioning. Problems occurs when a malfunction in the liver forces it to secrete more than that is needed or we have too much fat in our diet, increasing the level of fats in our body. The responsibility of carrying cholesterol around the body is upon the molecules called Lipoproteins. These molecules decide how much cholesterol you will need in your body. Again between them, there are two kinds of lipoproteins, high density ones (HDL) and low density ones (LDL). It is the low density ones that carry the harmful kind of cholesterol. Hence, if the level of these molecules is high, then you can be diagnosed as having high cholesterol.

As far as food is concerned, cholesterol is found in dairy products, meat, seafood, some kinds of fish, and poultry. Anything that we get through these foods automatically gets classified as ‘bad’ fat and is not mandatory for normal functioning. Cholesterol neither dissolves in water nor in blood. Therefore, when there is an influx of it, it just accumulates along artery walls, forming blockages. It obstructs normal flow of blood to the heart, making it difficult for the heart to receive blood and straining the heart in the process.

LDL carries the maximum amount of cholesterol in our blood and tends to leave small particles of this in the blood as it circulates. This is how the accumulation occurs. When the concentration of cholesterol increases in the blood, it brings about a condition known as Hypercholesterolemia. This is what eventually leads to heart ailments.

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Effective Ways to Prevent Heart Diseases

Effective Ways to Prevent Heart Diseases

The 21st century has brought with it many boons as well as banes. As technology and life get faster, so do the stresses. This accelerated pace of life often brings its own problems. One of the main issues here is health. There is no other aspect of human life that is more affected by stress than health. Long hours of work, taking work home, extended time spent on the computer, sedentary lifestyle; these are just a few of the many consequences of the new and hectic way of working.

Amongst all these, the most to suffer of negligence is the heart. Stress and pressure affects the heart more than anything else. Because of the stationary nature of our lives and high amount of fat we consume on any given time and day, it is but expected that the heart will be coagulated with fat, leading to an unhealthy and less-than-robust heart.

To save ourselves from this apparently self-destructive mode, there are many methods we can choose. The most obvious and easiest is exercise. There can never be any substitute for that. Just about all of us are chained to our work stations all day long, so whatever little work out we can get is good. You do not need an expensive gym or trainer or even equipment. There are some very simple but effective exercises you can do even at home, sans any gear. Even skipping will do, as long as the circulation is in tact and we keep moving our muscles. At work, take the stairs instead of the elevator. This is the easiest way to get some exercise and the best form too.

We are too prone to reach out for coffee and cigarettes when stress pushes us. The problem with them is that they perk our system too much, and we cannot concentrate. After the rush has left, we feel drained and tired. Then we tend to resort to depressants like alcohols, and sometimes even medication. Replace all these with fresh fruit. They have the ability to perk you up just the same, without the staggering aftereffects.

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Understanding the Symptoms of High Blood Pressure

Understanding the Symptoms of High Blood Pressure

High blood pressure is often termed the “silent killer” in that it causes numerous serious health effects while being a serious health condition in itself. Of course, millions of people are diagnosed with high blood pressure each year while others remain undiagnosed, confusing their symptoms with other common side effects of numerous other illnesses. While high blood pressure symptoms are present, they are often undetectable and remain a mystery to those suffering them.

The symptoms of high blood pressure vary by the severity of the high blood pressure one has. Three different diagnostic levels of hypertension exist that provide for a unique set of symptoms with each that requires varying forms of treatment. Allowing for illusive and often missed symptomatic feelings, high blood pressure must be taken seriously. The symptoms associated with each tier of high blood pressure must be understood in order to maintain a healthy awareness while alerting your doctor for possible treatments.

Symptoms of the beginnings of high blood pressure

Unfortunately, the first onset of symptoms associated with high blood pressure is often unnoticed and even ignored prior to their high blood pressure reaching dangerous and almost deadly levels. An important factor of these symptoms is that if any them persists in on a regular basis, chances of high blood pressure are very high. The occasional side effect may mean nothing, however, understanding the very basic and beginning side effects will assist in ensuring you remain vigilant and avoid increasing levels of high blood pressure.

The most common side effects of the onset of high blood pressure include: mild headaches, dizziness, blurred vision, nausea, and nosebleeds. Perhaps the most common are headaches and dizziness as your heart is attempting to compensate for the struggling flow of blood and circulation your heart is enduring.

Symptoms of high blood pressure in the advanced stage

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Effective Tips to Prevent a Heart Attack

Effective Tips to Prevent a Heart Attack

While there are really no cures to heart diseases, there are ways to control it and keep it at a level where daily life is not strained. A more reasonable and wise course to take is to follow a lifestyle that helps you keep heart related illnesses at bay. Taking precautions and keeping a balanced diet is the best way to ensure a stress free life.

One of the most effective ways is to practice regular exercise. Aerobic exercises are known to be very helpful in this area. It keeps the circulation going, using every muscle and helps to break any accumulation of fat. Another type of exercise that is very beneficial is anaerobic. This complements aerobics very well and also supports the muscles, as there is much strain on them in aerobics.

The next crucial factor is diet. Most of the extra cholesterol that comes in our system is from all the saturated fat that is contained in the food we eat. Eating healthy, non-fatty food is the norm, of course. However, the real trick lies in picking food that is not only low on ‘bad’ fat but also reduces your chances of developing high cholesterol within your body. One of them is olive oil. It has monosaturated fat that reduces Low Density Lipoprotein in our blood. Foods with Omega-3 fatty acids also play the role of protecting the heart against clots and inflammation. This is found in almost all kinds of fish. Other foods are oats, apples, almonds, tomatoes; amongst several more. Otherwise, you may be safe from outside cholesterol but may not be able to prevent liver malfunction.

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Symptoms of Congestive Heart Failure

Symptoms of Congestive Heart Failure

Congestive heart failure is a very serious health condition that is often caused by heart disease. The arteries that surround the heart feed oxygen to the heart that is crucial to the circulation of blood throughout the body. The blood that the heart circulates throughout the body also carries oxygen that is essential for everyday life. Perhaps as a result of cholesterol issues, these arteries can become clogged by plaque build-up and even completely closed off, largely known as congestive heart failure. Ultimately, anything that could cause restrictive blood and oxygen flow throughout and into the heart valve usually results in congestive heart failure. Usually requiring serious surgery and sometimes even death, congestive heart failure must be treated immediately if not altogether avoided. Understanding the common symptoms associated with congestive heart failure is crucial in receiving the necessary and vital treatment.

Tiredness – Fatigue

The most common symptom of congestive heart failure is feeling chronically tired or fatigued. A complete lack of energy is usually the result of restrictive blood flow and lack of oxygen being delivered throughout the entire body. These fatigue symptoms build up over-time creating a gradual and complete devastation of all energy efforts. Certain common activities that may become restricted are climbing stairs, fulfilling normal exercise routines, and even sleeping much more than normal. The body requires necessary amounts of rest to recuperate from normal activities associated with a functioning life. If these symptoms are noticed over a small period of time, be sure to consult with your doctor immediately to receive the vital treatment required.

The restricted lung capacity also creates the symptom of being unable to breath normally. Fast and shallow breathing is a result of lower amounts of oxygen being transported to the lungs which also creates the necessary evil of developing asthma and other serious breathing issues.

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Putting Together a High Blood Pressure Diet

Putting Together a High Blood Pressure Diet

The truism of what you put into your body is what you get out of it is extremely true. Diets control numerous functions of our health including weight, cholesterol, and even blood pressure. Lowering blood pressure could become crucial to anyone with hypertensive blood pressure levels which create the necessity of lower blood pressure to safer levels. Putting together a high blood pressure diet truly is much simpler than one may think. Numerous foods and variations of ingredients exist on today’s food market that allows for a delicate blend of necessary nutrients and vitamins that naturally assist with lowering blood pressure.

  1. The Value of Whole Grains

Whole grains have become increasingly popular due to their health benefits while providing a great taste. Putting together a high blood pressure diet must include six portions of whole grains every day. Whole grains remove plaques that build up in arteries over time, allowing for increased strain on blood-flow and heart valves. Build up in blood vessels more specifically effects the circulation of blood circulation throughout the heart which increases the stress placed on your heart.

  1. Eat Fruit

Fruits are naturally low in calories while remaining very high in fiber. Fibers serve as natural diuretics that allow for removal of harmful fat deposits which incorporate blood flow within them, allowing for a horribly unhealthy blood pressure. High blood pressure diets should include fruits daily as they also have high amounts of anti-oxidants that provide a right aspect of oxygen flow throughout the blood.

  1. Quit Avoiding Vegetables

Much like fruits, vegetables are low in calories and provide a rich environment of vitamins and nutrients which create a vital environment for your high blood pressure diet. Specifically for those that must lose weight quickly in order to lower blood pressure, vegetables allow for necessary vitamins and nutrients that allow for increased oxygen through the blood that lowers the amount of pressure placed upon circulation.

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Maintaining Normal Blood Pressure

Maintaining Normal Blood Pressure

Some of the most dangerous medical conditions revolve around the heart, particularly blood pressure related illnesses. Blood pressure in the higher domains often leads to diseases that are often life threatening. Unfortunately, there generally are no symptoms of high blood pressure that often lead to miss-diagnosis or even no diagnosis at all. Ensuring you receive regular blood pressure screenings along with routine check-ups assist in determining if you are plagued with a high blood pressure disease along with any preventative measures that can be taken.

Understanding blood pressure readings is often the first step in maintaining normal blood pressure. Generally described as systolic and diastolic, blood pressure readings provide two numbers that demonstrate the rate at which blood is entering into the heart, flowing through it, and pumping out for a healthy blood flow level.

What is normal blood pressure?

Normal blood pressure is generally a reading below 120/80 and above 90/50. Of course, 90/50 generally consists of low blood pressure which is certainly less common and harmful. Remaining within the 120/80 ensures you are maintaining a normal blood pressure and have substantially less risk associated with blood pressure disease. Hypertension is generally associated with high blood pressure and generally reads between 120/80 and 140/90. Any level above 140/90 will certainly be a sign of hyper-tension and must be treated immediately. Maintaining a normal blood pressure requires constant and accurate monitoring

How to maintain a normal blood pressure

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