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Brisk walking


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Brisk walking

  1. 1. Heart Disease is one of the most common diseases afflicting todays workers.
  2. 2. Caused by Excessive stress, Smoking, High calorie diet,Sedentary lifestyle, this disease is the no.1 killer of todays employees.
  3. 3. Sedentary life Smoking High CholesterolHigh Calorie diet High Blood Pressure Stress Over Weight Alcohol Angina Heart Attack Family ? Cardiac Arrest Job ? Heart Failure Expenses?Peace of Mind? Blockage in Coronary Arteries OR Clot in Coronary Arteries OR Constriction of Coronary Arteries
  4. 4. Only you can do something about it !!!! After all, it’s your life, it’s your family!!!You can start with a simple step. TODAY .
  5. 5. Take a brisk walk for 30 minutes per day, Every day.
  6. 6. For over 40 years now, studies have shownwalking to be the best form of exercise thatpeople of all ages can do.  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.
  7. 7.  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.
  8. 8.  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.
  9. 9.  WALKING AND FITNESS - Regular brisk walking improves muscle tone, makes your heart stronger and gives you that bite of fitness. Do it regularly for 30 minutes every day and enjoy that feeling of fitness from within. Caution for those with knee pain: Walk at normal pace. Do knee stretching exercises as shown in next two slides.
  10. 10. KNEE EXTENSIONStrengthens 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 possible.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 repetitions
  11. 11. Straight Leg Raises: Supine, Abduction, AdductionExercises for Knee Calf Raises Knee Flexion Knee Extension Hip Flexion Pain Relief Front Step-Ups Calf Raises Squats Standing Terminal Knee Extensions Heel Slides
  12. 12. EFFECTIVE & SAFE Reduces Stress Helps quit smoking Strengthens the heart, Massages the legs Strengthens the muscles, Reduces cholesterol Improves blood circulation BUILD IT IN YOUR DAILY ROUTINE30 MINUTES EVERY DAY
  13. 13. Strengthen your heart & your health by Walking 30 minutes briskly every day.