Heart disease is a common affliction among workers today, caused by stress, smoking, high calorie diets, and sedentary lifestyles. It is the number one killer of employees. Sedentary lifestyles, smoking, high cholesterol, high blood pressure, stress, alcohol, and being overweight are all risk factors. Taking a 30 minute brisk walk daily can help reduce cholesterol, replace smoking habits, improve blood pressure and circulation, reduce stress, and increase overall fitness. Regular walking is an effective and safe way to strengthen the heart and health.

2. Heart Disease is one of the
most common diseases
afflicting today's workers.

3. Caused by Excessive stress, Smoking, High
calorie diet, Sedentary lifestyle, this disease
is the no.1 killer of today's employees.
, ,
,

4. Sedentary life
Smoking High Cholesterol
High Calorie diet
High Blood Pressure
Stress
Alcohol Over Weight
Family ? Angina
Job ?
Heart Attack
Expenses? Cardiac Arrest
Peace of Mind? Heart Failure
Blockage in Coronary Arteries or
Clot in Coronary Arteries or
Constriction of Coronary Arteries

5. 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 .

6. Take a brisk walk for 30 minutes
per day, Every day.

7. 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 CHOLESTROL
Regular walking can increase the levels of
good cholesterol.
 WALKING AND SMOKING
Regular walking is a positive habit to replace smoking with.

8.  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.

9.  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.
.
%

10.  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.

11. KNEE EXTENSION
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 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
1-7

12. Straight Leg Raises: Supine, Abduction, Adduction
Exercises
for
Knee Calf Raises
Knee Flexion Knee Extension Hip Flexion
Pain
Relief
Front Step-Ups Calf Raises
Squats
Standing Terminal Knee Extensions Heel Slides

13. 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 ROUTINE 30 MINUTES EVERY DAY
30

14. Strengthen your heart & your health by
Walking 30 minutes briskly every day.