10 Healthy Ideas:
1. Drink water
2. Stop smoking
3. Walk after eating
4. Floss your teeth
5. Use the stairs
6. Play a sport
7. Take vitamins
8. Go dancing
9. One less cookie
10. Stretch daily
Reasons: Fight Diseases with Excercise
Physical activity and general fitness levels are known to be a factor in the prevention, reduction, or control of major
health problems such as heart disease, diabetes, cancer, high blood pressure, asthma, arthritis, osteoporosis, and low back pain.
Exercise is synonymous with health, but remember this word of caution:
Consult your doctor first!.
Exercises that may be permitted in these cases:
Cardiovascular disease ó it has always been said that prevention is better than cure. Yes, exercise can
prevent cardiovascular illness. But in cases where the disease has already struck, there are still
exercises that would suit the patient.
1. The safest form of exercise for persons with this disease still is, walking.
2. About 3-4 days a week, the patient should go through mild aerobic exercises such as running,
biking and swimming.
Peripheral Vascular Disease ó this disease simply means that the arteries that carry blood to the legs
are highly pressured. But this disease is far from simple. When your legs start aching, do the
1. Daily walks. The legs may hurt much as you start walking but keep going. 30 minutes should do it.
4. Numbers 2-3 should go hand in hand with walking exercises.
High blood pressure ó also called hypertension is the increased pressure exerted by the blood on the
walls of the arteries. Athletes and more active individuals are less likely to get the disease.
1. Brisk walking
4. Joining sports such as hockey, tennis or football
Stroke ó exercise comes as a great risk to this disease. Before embarking into any exercise regimen,
consider if the benefits of exercising would outweigh the risk. If they do, then these exercises would
be a good start:
1. Aerobic exercises such as walking, treadmill exercises, stationary cycle.
2. Use of weight machines
3. Free weights
4. Non-strenuous stretches
5. Activities that foster balance and coordination
Diabetes ó the main concern for persons with this disease is control of blood sugar level. The doctor
should be the one to outline an exercise program thatís right for patients with this illness since
complications could arise. But remember this, it is better for a diabetic to exercise than stay sedentary.
Exercising improves the way the patientís body would respond to insulin.
1. Most doctors recommend aerobic exercises since they are the safest to do.
2. Breathing exercises.
3. Chair exercises
Arthritis ó this is a disease that targets the joints and muscles. Make sure that the joints are not
swollen before starting an exercise regimen.
1. Water exercises-the waterís buoyancy soothes arthritic pain because it relaxes the muscles
and lessens stiffness.
3. Isotonic and isometric exercises
4. Exercises that test endurance
Osteoporosis ó this is a disease of the bone. Itís the case when the bones become brittle. To counter
this, make sure that your exercise program is high impact. The more impact there is on the bones, the
greater the benefit.
1. Use free weights
2. Stretches that target the back (such as touching your feet)
3. Swimming and/or water aerobics
4. Jumping, running or jogging- these increase spine compression
Pregnancy ó this is not an illness, of course, but this is perhaps one of the most, if not the most
difficult stage in a womanís life. Historically, physicians believed that an expectant mom should
rest and stay in bed as often as necessary. This is fallacious.
Unless itís a high-risk pregnancy, it is now required to have some form of activity during the 9-month
period. Here are the acceptable exercises for pregnant women:
1. Kegel exercises- is a pelvic floor exercise that focuses on the bladder and uterus most especially
during the third trimester when the fetus would strain them. The secret? Just relax, tighten, relax and
tighten alternately (once you have mastered the area).
2. Walking (such as going to the mall or going around the block).
3. During the last trimester, avoid strenuous exercises such as running or jogging.
Exercise is equal to health. Whether you have already the conditions mentioned here, all is not lost.
Exercising can still lessen the risk of worsening your situation. Just remember, your doctor is your
friend in times like this. You are partners in establishing a routine that would improve, if not totally heal,
No excuses! No matter where you are:
Alabama, Alaska, Arizona, Arkansas, California, Colorado, Connecticut, Delaware, Florida,
Georgia, Hawaii, Idaho, Illinois, Indiana, Iowa, Kansas, Kentucky, Louisiana, Maine,
Maryland, Massachusetts, Michigan, Minnesota, Mississippi, Missouri, Montana, Nebraska, Nevada,
New Hampshire, New Jersey, New Mexico, New York, North Carolina, North Dakota, Ohio, Oklahoma,
Oregon, Pennsylvania, Rhode Island, South Carolina, South Dakota, Tennessee, Texas, Utah,
Vermont, Virginia, Washington, West Virginia, Wisconsin, Wyoming
Get healthy in...
Boston, New York, Philadelphia, Baltimore, Washington, Richmond, Charlotte, Atlanta, Miami,
Detroit, Chicago, St. Louis, Denver, Houston, Minneapolis, Dallas, New Orleans, Mobile, Nashville,
Vancouver, Seattle, Portland, San Francisco, San Jose, Los Angeles, Phoenix, Montreal, Toronto
...and all towns in between!