EXERCISE TO KEEP 'CAD' AT BAY

Atheroselerosis is the process , where 'plaques' or blocks are built up in arteries, which is responsible for the development of Coronary Artery Disease (CAD)

Exercise has a role to play in cutting down CAD. By exercise one can achive a good physical activity, reduced odesity, blood pressure control and glucose control. The need for nicotine is also kept away.

All types of exercise, cardiovascular, musculoskeletal and stretching, are a must, in combination, for a ocerall health and fitness condition for a person. Any type of exercise has to be attempted only after being medically cleared by your physician. The type, duration and intensity depends on your age, lifestyle and your health condition. Aven those undergone a cardiac procedure or an attack can exercise. The type and other details as per your doctor's advise.

Exercise helps in physical conditioning and stress reduction. Atress is a crucial factor in development of CAD.

CARDIOVASCULAR EXERCISE- TO TRAIN THE HEART AND LUNGS TO FUNCTION MORE SFFECIENTLY.

1. INTENSITY- Minumum moderate intensity esercise, should cause a noticeable increase in the heart and breathing rate.
2.TIME- Minumum of 30 minutes, though up to 60 to 70 minutes is suitable. Even 3 to 5 10 minutes sessions will bring the desired training sffect.

3.TYPE-acitivities involving larger muscle groups like brisk walking,jogging,running.swimming,cycling,aerobic dance etc.

4.FREQUENCY-3 to 5 times a week.

MUSCULOSKELETAL EXERCISE- TO IMPROVE MUSCLE STRENTH AND ENDURANCE.

1.FREQUENCY-At least 2 to 3 times a week. recovery period of at least 48 hours between sucessive sessions is necessary.

2.INTENSITY-Should be able to lift the weight at least eight times before putting it down completely.
3.TIME- BETWEEN 1 TO 3 SETS.
4.TYPE- all major muscle groups should be exercised. Exercises should involve dumbells or exercise resistance bands.

FLEXIBILITY AND MIND-BODY CONNECTION-TO OPTIMISE  RANGE OF MOTION AT JOINTS AND HARMONISE MIND WITH MOVEMENT.

1.TYPE-Taking various joints through their range of motion like stretches,both static and dynamic, yoga,tai chi.
2.TIME-Up to 2 to 3 repetitions an exercise,each lasting 30 seconds to 2 minutes. Total duration can go up to an hour.
3.FREQUENCY-At least 3 days preferably every day.
4.INTENSITY- Hold to the point of tension but not discomfort.