Hard working ExecutivesHard working Executives like youlike you,,
often ignore their own healthoften ignore their own health
under the pretext of time.under the pretext of time.
Are you doing justice to
your company, your work,
your self, your family ??
Heart Disease is one of the
most common diseases
Caused by Excessive stress,
Smoking, High calorie diet,
Sedentary lifestyle, this
disease is the no.1 killer of
Blockage in Coronary Arteries
Clot in Coronary Arteries
Constriction of Coronary
High Calorie diet
High Blood Pressure
Peace of Mind?
Peace of Mind?
Only you can do
something about it !!!!
After all, it’s your life,
it’s your family!!!
You can start with a simple step.
Take a brisk walk for 20 minutes
per day, Every day.
• WALKING AND CHOLESTROL –
Regular walking can increase the
levels of good cholesterol.
• WALKING AND SMOKING –
Regular walking is a positive habit
to replace smoking with.
For over 40 years now, studies have shown
walking to be the best form of exercise that
people of all ages can do.
• WALKING AND BLOOD PRESSURE -
Regular walking makes the heart work
more efficiently and improves blood
circulation. Blood vessels become more
elastic and the amount of oxygen
delivered to the tissues increases.
• WALKING AND STRESS – Walking is
one easy way to deal with tension, anxiety
and stress. Studies show that people who
exercise regularly can cope better with
stresses of life. Researchers in USA found
a 14% average drop in anxiety levels in
regular brisk walkers. Walking recharges
our batteries after tension and stress have
drained them of power and energy.
• WALKING AND FITNESS - Regular brisk
walking improves muscle tone, makes
your heart stronger and gives you that bite
of fitness. Do it regularly for 20 minutes
every day and enjoy that feeling of fitness
Caution for those with knee pain:
Walk at normal pace.
Do knee stretching exercises as shown
in next two slides.
Strengthens muscles in front of thigh and shin.
1. Sit in chair. Only the balls of your feet and your toes
should rest on the floor. Put rolled towel under knees,
if needed, to lift your feet. Rest your hands on your
thighs or on the sides of the chair.
2. Slowly extend one leg in front of you as straight as
3. Flex foot to point toes toward head.
4. Hold position for 1 to 2 seconds.
5. Slowly lower leg back down. Pause.
6. Repeat with other leg.
7. Alternate legs until you have done 8 to 15 repetitions
with each leg.
8. Rest; then do another set of 8 to 15 alternating
Knee Flexion Hip FlexionKnee Extension
Straight Leg Raises: Supine, Abduction, Adduction
Calf Raises Squats Front Step-Ups
Calf Raises Standing Terminal Knee Extensions Heel Slides
EFFECTIVE & SAFE
Reduces Stress Helps quit
Strengthens the heart,
Massages the legs
Strengthens the muscles, Reduces
Improves blood circulation
BUILD IT IN YOUR DAILY ROUTINE
20 MINUTES EVERY DAY
Strengthen your heart & your health by
Walking 20 minutes briskly every day.