{"id":1015,"date":"2016-02-01T11:39:21","date_gmt":"2016-02-01T19:39:21","guid":{"rendered":"https:\/\/www.seasidemedicalpractice.com\/dev\/\/dev\/?p=1015"},"modified":"2016-02-01T11:39:21","modified_gmt":"2016-02-01T19:39:21","slug":"move-your-heart-and-exercise","status":"publish","type":"post","link":"https:\/\/www.seasidemedicalpractice.com\/dev\/move-your-heart-and-exercise\/","title":{"rendered":"Move Your Heart And Exercise"},"content":{"rendered":"<p>While inactivity is a major risk factor for heart disease, luckily beginning an exercise program at any age reverses some of that risk. \u00a0Genetically humans are predetermined to exercise. \u00a0We evolved to run from danger at fast speed, hunt for our food, and\u00a0reach for the fruit\u00a0on trees. \u00a0A sedentary lifestyle, adopted\u00a0by 60% of Americans, goes against our genes. \u00a0Practically every study on the planet shows that the combination of inactivity and wrong foods is causing us to die early. \u00a0The association between regular\u00a0exercise (anywhere from 10 to\u00a090 minutes or more) and heart function is a fascinating topic for future reading. \u00a0One thing to remember is that the heart grows in size, and pumps more blood in any given beat\u00a0in response to\u00a0regular exercise. \u00a0It becomes more\u00a0adaptable, <em>smarter<\/em>. \u00a0And a smarter heart is what you should aim for.<\/p>\n<p>Here&#8217;s what exercise does:<\/p>\n<ul>\n<li>Decreases Cardiovascular Heart Disease<\/li>\n<li>Decreases High Blood Pressure<\/li>\n<li>Decreases Body Fat<\/li>\n<li>Improves Metabolic Processes\u00a0(the way the body breaks down and builds necessary substances)<\/li>\n<li>Improves Oxygen Delivery Throughout the Body<\/li>\n<li>improves Sense of Well-Being<\/li>\n<li>Improves Strength and Endurance<\/li>\n<\/ul>\n<p>(adapted from <a href=\"http:\/\/www.nytimes.com\/health\/guides\/specialtopic\/physical-activity\/print.html\" target=\"_blank\" rel=\"noopener noreferrer\" data-cke-saved-href=\"http:\/\/www.nytimes.com\/health\/guides\/specialtopic\/physical-activity\/print.html\"><u>Exercise In-depth Report)<\/u>\u00a0<\/a><\/p>\n<p>Initiating an exercise program can be daunting, and maintaining one even more challenging. \u00a0We&#8217;ve listed some in section below. \u00a0Find one that matches your lifestyle, and stick to it for a month or more. \u00a0Then change to a different exercise if you get bored. \u00a0For those of you who will never exercise, there is still hope. \u00a0It&#8217;s in the form of NEAT. \u00a0<em>What is that?<\/em> \u00a0NEAT is energy expended for everything we do that is not sleeping, eating or sports-like exercise.\u00a0According to <a href=\"http:\/\/www.mayoclinic.org\/biographies\/levine-james-a-m-d-ph-d\/bio-20053676\" target=\"_blank\" rel=\"noopener noreferrer\" data-cke-saved-href=\"http:\/\/www.mayoclinic.org\/biographies\/levine-james-a-m-d-ph-d\/bio-20053676\">Dr. J. Levine<\/a> from Mayo Clinic, typing, fidgeting, standing for 5 minutes every hour, or walking for 10 minutes at lunch, simply put, can change your energy expenditure by as much 2000 kcal per day.\u00a0 Dr. Levine and colleagues have shown that amongst individuals with same caloric intake and size, their metabolic activity can substantially vary based on the level of NEAT.\u00a0 They believe raising NEAT leads to reduced occurrence of the metabolic syndrome, cardiovascular events, and all-cause mortality.\u00a0 And they are pushing the medical community to incorporate NEAT counseling in management of obesity and cardiovascular disease. How can it be incorporated into a weight loss program for example? NEAT can be applied by being upright, ambulating, and redesigning workplace and leisure-time environments that promote NEAT.<\/p>\n<p>This concept is not new but has regained more attention since the flourishing market of wearable activity trackers (WAT). \u00a0In my opinion, a wearable tracker is the best invention for enhancement of physical activity. My WAT of choice is the Apple Watch, which everyone knows I love so much.\u00a0 Of course it has many wondrous capabilities, but by far my favorite feature is the activity monitor.\u00a0 The watch alerts me on my activity progress of the day and week, adjusts my move goal calories accordingly, tells my heart rate at rest and during exercise, and records my steps for the day.\u00a0 It also alerts me to stand for 5 minutes after an hour long sit&#8211; most critical for leveraging my energy expenditure. \u00a0Research strongly corroborates that this tiny device on my wrist, will increase my metabolic rate by increasing my non-exercise activity thermogenesis, NEAT. \u00a0I see every trainer, nutritionist, physical therapist, and exercise guru wearing one of these devices, and I am hearing that they are recommending all their clients to purchase one before the start of their designated exercise or weight loss programs.<\/p>\n<p>Our stance is the same. For a healthy heart and metabolism, get a WAT,\u00a0get up &amp; move!<\/p>\n<p style=\"text-align: left;\"><strong>Test Your Knowledge<\/strong><\/p>\n<div style=\"text-align: left;\">During exercise, is it safe if my heart rate goes above 120?<br \/>\nDo I\u00a0have to do strenuous cardiovascular training for a healthy heart?<br \/>\nCan exercise raise my good cholesterol (HDL)?<br \/>\nCan having a stand up desk help reduce calories?<br \/>\nWhat is the number one cause of death in the US?<\/div>\n<p style=\"text-align: left;\">Answers: YES, NO, YES, YES, HEART DISEASE<\/p>\n<p style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2082\" src=\"https:\/\/www.seasidemedicalpractice.com\/dev\/\/dev\/wp-content\/uploads\/2016\/02\/circuit-training.png\" alt=\"circuit training\" width=\"648\" height=\"467\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2083\" src=\"https:\/\/www.seasidemedicalpractice.com\/dev\/\/dev\/wp-content\/uploads\/2016\/02\/cycling-img.png\" alt=\"cycling img\" width=\"648\" height=\"656\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2084\" src=\"https:\/\/www.seasidemedicalpractice.com\/dev\/\/dev\/wp-content\/uploads\/2016\/02\/running-img.png\" alt=\"running img\" width=\"648\" height=\"227\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>While inactivity is a major risk factor for heart disease, luckily beginning an exercise program at any age reverses some of that risk. \u00a0Genetically humans are predetermined to exercise. \u00a0We evolved to run from danger at fast speed, hunt for our food, and\u00a0reach for the fruit\u00a0on trees. \u00a0A sedentary lifestyle, adopted\u00a0by 60% of Americans, goes [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2092,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Learn How To Take Care Of Your Heart Through Exercise","_seopress_titles_desc":"What is the best way to strengthen your heart? Exercise will improve your heart health and minimize the risk of heart disease. Click here to learn more!","_seopress_robots_index":"","_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-1015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/posts\/1015","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/comments?post=1015"}],"version-history":[{"count":0,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/posts\/1015\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/media?parent=1015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/categories?post=1015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/tags?post=1015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}