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The five best exercises for heart health

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The five best exercises for heart health

You can probably feel that you’re working your heart when you walk up a hill. Your heart beats faster and you might feel out of breath, but you might not appreciate the full extent of the benefits.

Any exercise that works your heart and lungs will strengthen the heart muscle, helping to prevent high blood pressure and the “bad” kind of cholesterol that can clog up our arteries. All of this is great for your health span and will reduce your risk of a heart attack or stroke. While any kind of cardio, whether it’s walking or running, is good for heart health for maximum heart benefits, you need to mix up your training sessions.

First, you’ll need some longer, low- to medium-intensity training sessions (known as “zone two” training), ideally three a week. Second, you need a couple of medium- to high-intensity interval training (also known as HIIT) sessions each week. Finally, sports training, or anything that mimics it, is also great for developing cardiovascular fitness and heart strength. So how do you go about working these into your training?

Walking

While walking in general is good for you, to truly boost your heart health your pace needs to be quick, or the terrain will need to be highly varied so that you are working hard enough. You’ll need to reach around 65-70 per cent of your maximum heart rate and for most people this is not your average stroll, it means walking at a pace with some real intent and it should feel as though you can have a conversation with someone but it’s also slightly strained. The heart and lungs thrive on this, but they need 40 minutes-plus to make it truly effective and the same is true when it comes to fat burning.   

Aim for three days per week of at least 40 mins, at a brisk pace.

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Running

For most people running is a real effort. Even when you reach a good level your heart rate will still be higher than walking at the fastest pace, so for the majority this is not your go-to exercise for longer training sessions. Instead, either opt for a short 20- to 40-minute run to increase your heart strength, or switch between short bouts of 30-90 seconds at a fast pace and 90 seconds’ recovery and make this one of your interval sessions. 

Aim for two sessions a week of 20-40 mins, either at a steady pace or interval training, switching between a fast and slow pace.

Swimming 

The effect of the cool water and the pressure of water on your body makes your heart rate slightly slower when swimming than when exercising on dry land. This makes swimming very effective as a long, constant-pace session as you will have a low to medium heart rate for that 30-40-minute duration with no breaks. However, this only holds if you’re a strong swimmer. If your swimming is not so good but you want to use it in your training it’s a perfect interval session. Good swimmers can also use it for interval sessions, as it’s frankly a tough full body exercise. 

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Night-time leg cramps: Cure it with moderate exercise, adequate sleep and proper hydration

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Night-time leg cramps: Cure it with moderate exercise, adequate sleep and proper hydration
Nocturnal leg cramps: Most leg cramps are harmless, frequent or severe cramps warrant medical attention. Consult Dr if cramps cause significant pain, occur frequently, or are accompanied by swelling, numbness, or skin changes. In some cases, leg cramps can be a symptom of a serious condition like deep vein thrombosis (DVT), which require immediate medical intervention.
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Clinicians Turn to Wearables to Prescribe Tailored Exercise Regimens – Innovation & Tech Today

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Clinicians Turn to Wearables to Prescribe Tailored Exercise Regimens – Innovation & Tech Today

Wearables for health are rapidly becoming a staple in everyday fitness and wellness regimes as more people turn to technology to enhance their lifestyles. These devices track your steps and monitor your heart rate. 

Now, health professionals use them to prescribe specific physical activities tailored to your personal health goals. This innovative approach offers a customized fitness plan directly from your wrist. It enables you to achieve optimal health results through scientifically backed recommendations.

The Growing Trend

Wearable devices are beyond popular — they revolutionize how people manage their health and fitness. In 2023, about 35% of women and 34% of men in the U.S. embraced these gadgets. They integrate them into their daily routines to track wellness and fitness metrics.

The magic happens when medical and fitness experts tap into this technology for customized exercise prescriptions. They use information from your device to design workouts that fit your specific health needs, turning raw data into actionable health advice.

This trend is only going to grow. Experts believe wearable technology to register a compound annual growth rate of 14.6% from 2023 to 2030. It’s the future of personal health management, putting the power of data on your wrist.

Benefits of Wearables for Health Care

Wearable technology provides patients and practitioners with powerful tools for monitoring and managing health. Here are its benefits that revolutionize how people approach wellness and disease prevention:

Motivation and Engagement

Wearables for health go beyond monitoring — they motivate users. Imagine getting real-time feedback and earning rewards as you meet your fitness goals. A study found that 83% of people felt more motivated to stay active when their wearables sent them cues. 

It transforms routine exercises into a fun and engaging game. This gamification makes sticking to your health goals rewards and enjoyable. It motivates you to have a healthier lifestyle with every achievement.

Personalization

Wearables allow you to have a fitness plan crafted down to the last detail. Your doctor can tailor exercise prescription guidelines to fit your unique health needs and goals. Whether aiming to lose weight, build strength, or improve heart health, these smart gadgets analyze your daily activity and physiological data to help you create a personalized workout schedule.

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This bespoke approach ensures that every sprint, squat, and stretch is optimized for your body’s requirements. It maximizes the effectiveness of your fitness efforts and keeps you on track toward your wellness objectives.

Data Tracking and Management

Wearables for health are like having a personal health assistant at your fingertips. They monitor vital signs such as body temperature, blood pressure, heart rate, and falls. This constant vigilance means they can catch significant changes in your health parameters. This allows timely interventions that can prevent complications.

Doctors can monitor patients’ conditions in real-time, adjusting treatments as needed. This level of ongoing observation helps manage chronic conditions more effectively. It also enhances overall health outcomes by informing patients and their healthcare team at every step.

Potential Drawbacks

While wearables for health offer significant benefits, they come with challenges users need to pay attention to. Here are the potential limits users must understand to navigate the complexities of this technology:

Privacy Concerns

One of the primary ethical concerns with wearable tech is how it collects and stores your data. While these devices gather detailed information about your health and activities, you can’t ignore the risks associated with data sharing and potential breaches. Understanding who has access to your data and how they protect it is essential.

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This awareness is crucial as, without robust security measures, sensitive information about your health could fall into the wrong hands. It could lead to privacy violations and potentially severe consequences. Being informed and vigilant about the privacy policies of your wearable device will help safeguard your personal information.

Dependence on Technology

Wearables for health are incredibly helpful, but there’s a risk in relying too heavily on them to manage your lifestyle. While these devices provide valuable insights and data, they are not a substitute for professional medical advice or the human touch of health care providers.

You must maintain a balanced perspective and use wearables as one of the many tools in your health arsenal. Remember, technology can support your lifestyle decisions but shouldn’t make them for you. Stay engaged with your overall health by combining the convenience of wearables with regular check-ups and consultations with healthcare professionals.

Accuracy and Reliability

Wearables for health are convenient for tracking your fitness and wellness metrics. However, it’s crucial to be aware of their limitations, especially regarding accuracy. A study has shown that the absolute error in data from these devices can be 30% higher during physical activity than when you are at rest.

This discrepancy means that while the trends and overall patterns can help you understand your health, the specific numbers might only sometimes be spot-on. Using this information as a general guide rather than an exact measure is wise. In addition, consulting with health professionals is always vital for precise health assessments and advice.

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Harnessing Technology for Better Health Outcomes

As you reflect on integrating technology into health and fitness, it’s clear wearable devices can be a significant part of your journey toward enhanced personal health management. These devices empower you to control your wellness in previously unimaginable ways. While they are not without drawbacks, the overall trajectory points toward a future where tech and health care are increasingly intertwined.

Explore how wearable tech might fit into your health routine and experiment with different devices to see which aligns best with your health goals and lifestyle.

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Exercise tips: Donkey kick, standing hamstring are best exercises for gluteal muscles

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Exercise tips: Donkey kick, standing hamstring are best exercises for gluteal muscles
Butt exercises for toned posterior: A strong and toned buttocks isn’t just about aesthetics, it’s a cornerstone of overall fitness and functionality. Whether you’re an athlete looking to enhance performance, someone seeking better posture and lower back support. Here are some combination of targeted exercises for more resilient butt.
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