On World Heart Day, Dr Varsha Kulkarni Urges 25 Minutes Of Daily Activity

Heart disease has become a leading cause of death in the world. A study has shown that approximately 780 people die every 20 minutes due to a heart attack in the world.  

According to the appeal of Keep the Beat, let us resolve to stay active for 25 minutes every day to keep our hearts safe and healthy, said Dr Varsha Kulkarni, Consultant Cardiac Anesthesiologist and Executive Council Member – IACTA (Indian Association of Cardiovascular and Thoracic Anesthesiologists), while speaking on the occasion of World Heart Day today.   

Every year on September 29, World Heart Day is celebrated all over the world. This year's theme is “Don't Miss a Beat”. This theme highlights the importance of being constantly aware of heart health, getting timely treatment and adopting a healthy lifestyle. High blood pressure, diabetes, smoking, stress, obesity, lack of exercise and improper diet have been identified as the main causes, and it has been said that millions of lives can be saved from this due to timely action and the right lifestyle.   

Therefore, today, September 29, is being celebrated as World Heart Day, and this year the concept of “Don't Miss a Beat” has been introduced, said Dr Varsha Kulkarni. The concept of “Don't Miss a Beat” appeals to everyone to not ignore any symptoms of heart disease., Regularly check blood pressure, blood sugar and cholesterol.   

To maintain heart health, medication alone is not enough, but it is necessary to adopt a balanced lifestyle, so maintain a balanced diet, mainly avoid consumption of fatty, oily, junk food, fast food, excess salt and sugar. Exercise regularly. Remember that brisk walking, running, swimming, yoga or cycling for at least 30 minutes every day strengthens the heart. Mental stress also causes heart disease. Therefore, it is necessary to practice meditation, pranayama, music, and hobbies, which keep the mind calm. The World Heart Federation has said that getting enough sleep is equally important.

“This year, the World Heart Federation is completing 25 years of its establishment. On this anniversary, a special appeal has been made called “Keep the Beat”. According to this appeal, Dr Varsha Kulkarni has appealed to us to resolve to be active for 25 minutes every day. 

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Cardiologist Recommends Four Simple Changes To Slash Cholesterol Better Than Statins

A cardiologist has listed four simple lifestyle changes you can make to reduce LDL, or bad cholesterol levels, in your body without taking medicines. According to Dr. Adriana  Quinones-Camacho, high cholesterol levels are extremely problematic for your heart health and should be kept within limits.

Bad cholesterol, which builds up in the walls of your arteries over years, leads to the formation of plaque, which narrows and hardens the arteries, increasing the risk of heart disease, heart attacks, and strokes. LDL then causes atherosclerosis, or hardening of the arteries, thereby increasing the risk of heart attacks and strokes and causing reduced blood flow to vital organs. High LDL levels are caused by factors that include an unhealthy diet – high in saturated and trans fats, a sedentary lifestyle, excessive smoking and drinking, genetics, obesity, and certain medical conditions like diabetes.

Changes recommended to lower cholesterol

To avoid taking statins, you can naturally make some tweaks to your daily diet and lifestyle that help you keep your cholesterol levels good. These changes could be more effective than statins, lowering cholesterol permanently and improving your heart health. The four recommended changes by Dr Adriana are: 

Consume fats wisely

Make sure to stay away from saturated fats and only consume unsaturated ones, as what kind of fats you consume has a huge impact on your cholesterol levels. Foods that are packed with omega-3 fatty acids – like walnuts, salmon, flaxseeds, and mackerel – are great for your heart health.

Lower intake of sugar and eat more fibre

More fibre in your diet can help reduce high cholesterol levels. According to Dr Adriana, fibre helps lower the absorption of cholesterol into your bloodstream and leads to significant improvements in your heart health.

Exercise daily

Daily exercise and workouts have a positive effect not just on your physical health but also impact your cardiovascular health. Studies say almost any kind of exercise has a major impact on cholesterol – bringing it down. Also, since psychological stress is a contributing factor to high cholesterol, regular workouts – running, walking, strength training, and even yoga – can mitigate that risk.

Get tests done

Always be in touch with your doctor and get regular heart tests done to know what condition you are in. Talking to your doctor can help determine lifestyle changes you should make along with any medication that may be a good fit for you.

How often should you get your cholesterol tested?

According to experts, you need to get your cholesterol levels checked, depending on your:

Age

The older you get, the more often you need to have your numbers checked.

Family history

If you have a close biological family member with a history of heart disease, you face a higher risk of heart problems, too. You may need cholesterol tests more often if your family member has high cholesterol or a history of heart attack or stroke.

Risk factors for heart disease

If you have a heart disease diagnosis, you will need cholesterol tests more often.

Gender

Males need more frequent tests starting at a younger age.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Try the Dynamic Glute Bridge Exercise!

As we grow older, our body undergoes natural processes that weaken it, making even basic tasks difficult and causing discomfort and frustration. However, there is a simple solution to make life easier in our later years - performing the dynamic bridge exercise for just 10 minutes a week using a single dumbbell. This exercise can strengthen a crucial muscle in the body without harming weaker areas that tend to deteriorate with age. 

 

What does the dynamic Glute bridge exercise do? 

 

The main purpose of this exercise is to maintain and strengthen the gluteal muscles, which play a particularly important role in performing our most basic actions, such as: walking, running, using the stairs and any activity that requires us to move our lower and upper body. Keeping your glutes strong and durable will help your body function well even as it gets older, and you should start this from a young age to ensure a solid foundation and continuity.

What are the advantages that make it particularly effective? 

 

1. It works your gluteal muscles thoroughly - the dynamic bridge exercise is fully and directly focused on the gluteal muscles, which are considered among the strongest in the body and are located at the most important junction in it - between the upper and lower body. A study conducted in 2017 showed that hip lifting exercises (such as the bridge exercise) contribute in a better way to strengthening the gluteal muscles than exercises with the same purpose as squats or deadlifts (lifting a weight load).

 

2. When it comes to strengthening the muscles between the hips and waist, popular exercises such as squats, lunges, and deadlifts are effective but can put a lot of pressure on the lower back and knees, which can become more sensitive in old age. Neglecting or harming these areas can have negative consequences later on. However, the bridge exercise is a simple and safe way to strengthen the gluteal muscles without putting pressure on these sensitive points. 

 

3. Easy to perform anywhere - there is a wide variety of gluteal exercises, but not all of them allow you to do them anywhere you want and with very little equipment. One of the significant advantages of the bridge exercise lies not only in its effectiveness but also in its simplicity - it does not require too much of your area of ​​operation and only requires one dumbbell. Also, if you don't have weights, you can even perform it by using another object of reasonable weight, provided you can hold it firmly on your body.

 

4. Suitable for everyone - the bridge exercise is performed lying down and works on one targeted muscle group - the gluteal muscles only. This fact makes it an exercise that does not require extraordinary physical abilities or developed coordination skills between the different body parts. Therefore, it is considered an extremely simple exercise that is suitable for almost every person, regardless of age or level of physical fitness.

How do you perform this exercise?

1. To perform this exercise, lie on your back with your hands at your sides and your knees bent. Bring your feet towards your waist, ensuring that they are close enough by touching your heel next to your hand. This will help you maintain the correct angle of your knees. 

 

2. Next, place a dumbbell horizontally on your hip joints in a stable position and keep it there throughout the exercise. 

 

3. Contract your glutes and core muscles and press your heels into the ground. This will cause your pelvis to rise, forming a diagonal line from your head and neck to your knees. It is important to maintain a straight spine and avoid sinking your lower back throughout the movement. 

 

4. To perform the exercise, reach the top and take a pause before slowly lowering your hips back to the ground. Repeat this movement 15–20 times, taking a short rest between sets. It is recommended to do 2–3 sets of this exercise with a break between each set.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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These Exercises Can Cut Your Risk of Flu and Pneumonia

Running may actually prevent you from contracting the common cold and pneumonia, a recent study suggests. 

 

According to scientists at the US Centers for Disease Control and Prevention (CDC), engaging in consistent cardiovascular activities like jogging, swimming, or cycling can decrease the likelihood of death from influenza. Additionally, hitting the gym for a workout might also provide beneficial effects. 

 

The National Health Service (NHS) suggests that adults engage in moderate exercise for 150 minutes a week, or participate in vigorous physical activity for 75 minutes a week. In addition, experts advise adults to perform muscle-strengthening exercises twice a week. The NHS also states that activities such as walking up stairs, swimming, or skipping can qualify as vigorous physical activity, while more intense forms of movement, such as going to the gym, meet the recommended guidelines as well. 

 

 

Cardio Goals Have Advantages:

Through a comprehensive analysis of data from over 570,000 individuals over a span of 20 years, this American study examined the potential correlation between regular exercise and reduced mortality rates from influenza and pneumonia. 

 

During the study period, 1,516 fatalities resulted from flu-related causes. However, those who achieved their cardiovascular objectives had a 36 percent lower likelihood of succumbing to the virus.

It was also found that those who had met their cardio and weightlifting targets had a 48 percent lower likelihood of dying from the flu. On the other hand, solely engaging in weightlifting without combining cardio exercises does not enhance the chances of survival compared to those who do not exercise at all. 

 

The scientists emphasized that even if people don't meet the nationally recommended exercise guidelines, incorporating some level of physical activity can decrease the chances of dying from flu or pneumonia. 

 

 

Ideal Intervals for Cardiovascular Workouts

This study, published in the British Journal of Sports Medicine, revealed that including cardio exercises for 10 to 149 minutes per week resulted in a 21% decreased risk of illness when compared to individuals who didn't exercise at all. 

 

Curiously, it was also found that individuals who engaged in muscle-strengthening exercises daily or more faced a notable 41 percent higher risk. 

 

“Aerobic physical activity, even at quantities below the recommended level, may be associated with lower influenza and pneumonia mortality,” the authors wrote. 

 

Engaging in muscle-strengthening activity twice a week was linked to a reduced chance of death from influenza and pneumonia. Conversely, individuals who participated in seven or more sessions per week had a higher risk, they explained.

The outcomes of the study hold great significance, as both influenza and pneumonia are among the leading causes of death in the United States and around the world. 

 

The study highlights that aerobic activity, often called cardio, doesn't necessarily require a strict gym routine. It includes any type of physical motion that raises your heart rate and prompts sweating, such as brisk walking, swimming, biking, running, or stair climbing.

In a December 2021 megastudy, it was revealed that effective exercise regimens contain elements such as strategic workout planning, receiving timely reminders, incorporating incentives, and discouraging consecutive instances of skipping planned workouts. 

 

“If people are hoping to boost their physical activity or change their health behaviors, there are very low-cost behavioral insights that can be built into programs to help them achieve greater success,” said that study’s lead author, Katy Milkman, the James G. Dinan Professor at the Wharton School of the University of Pennsylvania. 

 

Take it easy to begin. Allocating a mere ten minutes for exercise each day is much more manageable than most people realize. Health experts suggest considering the brevity of ten minutes when mindlessly browsing social media or watching your favorite TV show. Although it may not require a substantial time commitment, it has the potential to deliver significant health benefits.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Calories burned per hour

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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