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Introduction to a Healthy Living
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Healthy Lifestyle Plans with Diet & Exercise
for Control of Cardio-Metabolic Syndrome
Bala N. Aiyer, M.D.
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The Metabolic Syndrome - The New Epidemic - 08 - Exercise
 
Behavior Modifications with regular Exercises
 
 
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Understanding the need for Physical Exercise and its benefits for Good Health
 
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Let us understand one more time about Calories: -
~~ You get Calories from Food and but burn that extra Calories by activities ~~
Remember: You can burn the Calories only by Exercise and muscle activities.
 
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" Calories In = Calorie Out = ' Same Weight
" Calories In > Calorie Out = ' Gain Weight
" Calories In < Calorie Out = ' Lose Weight

 
 Are you overweight? 
 

 
 

Human bodies come in all shapes and sizes. Whether or not a person is overweight depends on their height, body frame and how much they weigh. To help find out whether or not you are over weight, use the following general formulas. Your doctor can help specify a healthy target weight for you.

Women: 100 pounds for the first 5 feet of height. Then, for every inch above that: add 5 pounds. For example: if you are 5'4" tall, your target weight will be about: [100 + 4x5 lb =]: 120 pounds.

Men: 106 pounds for the first 5 feet of height. For every inch above that, add 6 pounds. For Example: if you are 5'11" tall your target weight will probably be about: [106 + 11x6 lb =]: 172 pounds.

If you are large framed, you can add about 10% of total pounds or 12 pounds for women's and 17 pounds for men's examples above. If you are small framed, you can subtract about 10% of the above.

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Fitness and Exercise
 
 
 
 
 
 
 

 

 
Fitness Self-assessment

 

 
Benefits of exercise

 

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Before starting an exercise program; Check with your doctor
It's always a good idea to check with your doctor before starting or changing an exercise routine.
Remember to start slowly and work toward building your activity level over a period of two weeks.

If you are over 40 years of age, not used to exercise, or have medical problems, be sure to see your doctor before starting an exercise program.

" Some medical problems your doctor may want to consider are: History of heart or cardiovascular disease;
" History of chest pains like angina; any unknown abnormal heartbeats or heart conduction defects;
" History of stroke; the use of heart or blood vessel medication during the last 3 months;
" Neuromuscular, musculoskeletal, or orthopedic disorders that would make walking uncomfortable or dangerous;
" Kidney, liver or other metabolic problems; resting blood pressure greater than 160 over 100;
" Previous medical advice not to exercise;
" Any recent minor illness such as cold, flu or virus illness; and
" Any concern you may have that exercise may be harmful to you.

" You may want to talk to your doctor about any medicines you may be taking
as well as an exercise stress test as part of your medical check up.

** Stop and rest if you feel dizzy and lightheaded, experience pain in the chest or down the arm or
you notice any other abnormal physical symptoms. Be sure to call your doctor if the symptoms persist.

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Types of exercise
 
Some suggestions - working on:
 
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* Consult your doctor before playing any contact sports.

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Guidelines for exercise program

 

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Keeping up your motivation
 
 
 
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For more details - Go to ~ Life Style Modifications-
 
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-- This is called Behavior Modification --
Essential Changes -- for a healthy Heart and General Health0
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