How to reach full health potential

It's up to you to reach your full health potential. Your habits, how often you exercise, what you eat, how much you sleep and whether you smoke can greatly affect your health . So  can your attitude towards safety and accident prevention  .  whether you take advantages of health screening tests can also influence your health. Health screening test can detect many condition early,  when they are most easily treated.  What you do can help prevent all five of the major cause of death like cancer, heart disease,  stroke, lung disease an injury.


Exercise 

 Regular,  moderate exercise can help reduce your risk for heart disease,  high blood pressure,  osteoporosis,  non-insulin-dependent diabetes, and colon and breast cancer. It helps you loose weight or maintain a healthy weight.
Exercise can make you fell more energetic,  help you sleep better,  reduce stress or anxiety and suppress your appetite. It can help relieve depression and, in women, reduce the symptoms of premenstrual syndrome. When you exercise regularly,  you improve your muscle tone and bone strength. Good muscle tone and strong bones protect your tendons and ligaments from damage.  Though regular exercise,  your  muscles become better able to use oxygen delivered through the bloodstream. Your heart and lungs become more efficient at taking in oxygen and getting rid of carbon dioxide.

Types of Exercise

The most important types of exercise is aerobic, or endurance training, which builds cardiovascular fitness,  Aerobic exercise moves large muscle groups in a rhythmic, continuous fashion over a period of time. During this type of exercise , your heart works harder to pump blood and your lungs to breath deeply. Examples of aerobic includes
1. Running
2. Bicycling   
3. Walking
4. Aerobic dance
5. Swimming
6. Cross country skiing

The term weight bearing exercise is used to describe that involve working against the force of gravity.  Weight bearing exercise build bone density, which helps prevent  osteoporosis and broken bone later in life. Many aerobic exercise, such as Walking, Jogging, Climbing stairs and dancing, are also weight bearing .  Others, such as swimming, cycling and rowing, are not. Weight training exercise are also weight bearing.
Weight training, or strength training , builds strength and make muscles larger. It may also increase  flexibility because it involves motion. With this type of exercise, the muscle is developed and it is tenses and relaxes. Weight training activities include exercise with free weights, some calisthenics, such as push ups, and working out with weight machines.
Isometric exercise are a types of weight training exercise. They build muscle strength by pushing against an object that does not move. Isometric exercises can also be done by tensing a muscles and holding it tense for 10 seconds.
Weight training exercise, especially  isometric and heavy weight lifting, can raise blood pressure. Frequency repetitions with lighter weight are less likely to increase blood pressure. If you have high blood pressure, a weight training program.
A balance exercise program includes both aerobic (endurance) and weight (strength) training.

Starting an Exercise Program
The ideal exercise program includes 20 to 60 minutes of vigorous activity three to five times a week .
Even if you can not exercise three to five times a week, any increase you can make in your activity may benefit you. Try to do something active for a total of at least 30 minutes each day.  The activity,  such as gardening, house cleaning or climbing stairs.
Health problems may affect your choice of activity. If you have healthy joints,  you can do weight bearing activities such as walking, running, stair climbing, basketball or tennis.

Should i see a doctor before I start an exercise program?
A simple walking program is safe for nearly anyone at any age, unless you have arthritis or heart disease. Talk to your doctor before starting a more strenuous exercise program if you:
1 Are a man over 40.
2 Are a women over 50
3 Have heart disease, diabetes, high blood pressure, lung diseases, arthritis or any other condition that might be worsened by exercise
4 Are a heavy smoker
5 Are over weight.
6 Have not seen a doctor for many years
7 Get breathless after simple activities such as climbing a few stairs

Do I need an exercise stress test?
You may need need exercise stress test before you begin an exercise regimen if you:
1 Smoke
2 Are older than 45
3 Have a family history of heart problems and are older than 35
4 Have other health problems, such as diabetes or a thyroid problem
5 Are overweight, have an elevated cholesterol count and are 40 or older
6 Have any unexplained chest pain or shortness of breath.

If you have back, hip,  knee or ankle problem, choose activities that are not weight bearing,  such as swimming, cycling, rowing or exercise that can be done in a sitting or lying position. You may want to ask  your doctor if you need to restrict your activities to those that are not weight bearing
Do not over look brisk walking  as an aerobic. Walking does not require any fancy equipment or complicated training. All you need is a good pair of shoe and a safe place to walk, such as your local shopping mall, the high school track or a community fitness trail. Walking is not as likely to cause injuries as some other activities, like running. Just be sure to maintain a brisk pace so you get the aerobic benefit

When you decide to start your exercise program, follow the these guidelines to make it easier and more effective   
1. Choose something you like doing. Is there an aerobic sport you have enjoyed in the past?
    if you can not get excited about any sport, consider riding a stationary bike or walking on a tread        mill while reading or watching TV. Listen to music on headphones while walking or running.             Walking with a partner make exercise more fun.
2. Try to pick two or more three different activities. Doing the same exercise day after day may
    become boring. Plus different activities will work differently muscles and part of your body.
3. Start slowly, at your own level of ability, do not overdo it. Many would be exercisers do too much      too  quickly and experience too much fatigue and pain to continue
4. Rest when you get tired or if you get injured
5. Keep your routine simple. You do not need a lot a fancy equipment or training to walk or run. A          stationary bicycle in front of the TV allows you to work out in the comfort of  your home.
6. Figure out what time of days you prefer to exercise. Do not exercise too soon after eating.

Stretching exercise, like these for your legs, help prevent injuries by warming muscles and strengthening the ligaments and tendons.

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7. Make sure your program includes activities you can do indoors when rain, snow, or too hot, too          cold, weather keeps you from going outside.
    Walking in a shopping mall, using home equipment, a jump rope or aerobic video is not expensive      or walking out at the local Y or health club can fill the gap when the weather does not cooperate.
8. I you are senior citizen, it may be best not to exercise alone because of the  risk of falling. Make          stretching a part of your routine. Each exercise session  should include at least a five minute                stretching and  warm up phase, followed by 15 to 20 minutes of the activity. End each exercise            session with five to 10 minutes  stretching and cool down phase

How to avoid injuries when you exercise 

1 Wear supportive shoes that fit properly
2 Use safe, well designed equipment
3 Use proper techniques
4 Stretch before and after activity
5 Do not overwork your body
6 D not ignore aches and pains during or after exercise

Notes
Note your progress. keep a graph or chart of the time you spend exercising and the activity performed. Setting a goal for how long you will exercise or how you will go can encourage you.
Be careful about being overly competitive, even with yourself. Trying to do too much too such increase your risk of injury.
Exercise can become a family activity. Swimming, bicycling, skiing, tennis, walking, bowling, golf and even house work may be activities you can do aerobic exercise with your family while watching a video in the TV room. Family exercise can also help family member improve their communication with each other........

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