Be Healthy with Aerobics


Aerobic physical exercise of moderate intensity performed on regular basis ( daily or at least 5 times/week) has been shown to:

1. Help weight reduction
2. Improve blood glucose control
3. Reduce insulin resistance
4. Induce favorable effects on other cardiovascular risk factors
5. Prevent the incidence of type 2 diabetes
6. Reduce cardiovascular & total mortality.

The effect of regular physical exercise on lipoprotein profile is to reduce plasma triglyceride levels & increase HDL. Therefore, half an hour of brisk uninterrupted walking ( or any other equivalent activity) at least five times per week is strongly recommended to everyone as part of a healthy lifestyle.


Why Move More ?

Moderate amount of physical activity can greatly improve your health & quality of life.

1. Heart

Reduces the risk of developing heart disease & stroke.

Helps to lower your bad cholesterol & raise the good cholesterol.

Helps to prevent High blood pressure & also helps to lower High blood pressure.

2. Nervous System

Improve concentration, creativity & performance.

Reduces stress, frustration & stress.

3. Digestive system

Improves digestion.

Helps control appetite.

4. Bones

Improves flexibility & posture and reduces back pain.

Strengthens bones & improves muscle strength & endurance.

Reduces the risk of osteoporosis

5. Lungs

Slows the rate of decline in lung function.

Improve body ability to use oxygen.

6. Others

Helps to maintain a healthy body weight.

Reduces the risk of developing diabetes  & some cancers also.

Improves blood circulation to all body parts.

Improves the immune system.

Improves self –image & sense of well being.

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Lifestyle Diseases

Well, the term disease itself is intimidating enough…and when something like “Lifestyle Disease” crops up…it just races our heart beat!! But hey watch out…this in itself is a disease of the lifestyle. To put it simply these are diseases which happen due to the lifestyle one adopts.

There is an array of  lifestyle diseases  which majorly consists of arteriosclerosis, heart disease, and stroke; obesity and type 2 diabetes; and diseases associated with smoking and alcohol and drug abuse.The resultant chronic diseases – heart disease, stroke, cancer, diabetes and respiratory infections – which are ailments of long duration and slow progression, will severely affect people’s earnings. So here’s a list of the top ten “Lifestyle Diseases “.

Heart Disease: any of several abnormalities that affect the heart muscle or the blood vessels of the heart. There are a dozen forms of this lifestyle disease. Heart disease and other forms of cardiovascular disease can lead to congestive heart failure, a condition in which the heart cannot pump sufficient blood to meet the demands of the body. The various forms of heart disease may also cause disturbances in normal heartbeat, called arrhythmia.

Alzheimer’s disease: a form of brain disease. Abreakdown of brain cells occurs. There is no treatment, but good nutrition may slow the progress of this lifestyle disease, which lasts about seven years in most people who have it.

Atherosclerosis: a generic term for several diseases in which the arterial wall becomes thick and loses elasticity. Atherosclerosis is the most common and serious vascular disease. It usually occurs with aging. It is linked to overweight, high blood pressure, and diabetes.

Cancer: diseases characterized by uncontrolled, abnormal growth of cells. Cancer is considered as the number one “Disease of Civilization”. There are more than 150 different kinds of cancer and many different causes.

Chronic Liver Disease/Cirrhosis: any of a group of liver disorders. Characteristics of liver disease are jaundice, loss of appetite, liver enlargement, fluid accumulation, and impaired consciousness.

Chronic Obstructive Pulmonary Disease (COPD): a disease characterized by slowly progressing, irreversible airway obstruction. The symptoms are problems in breathing while exercising, difficulty in breathing in or out deeply, and sometimes a long-term cough. The condition may result from chronic bronchitis, or asthma. Cigarette smoking and air pollution make it worse.

Diabetes: a disease affecting sugars used by the body. Type II diabetes is also called non-insulin-dependent diabetes, adult-onset diabetes, ketosis-resistant diabetes, or stable diabetes. It often develops in over weight adults.

Heart Disease: any of several abnormalities that affect the heart muscle or the blood vessels of the heart. There are a dozen forms of this lifestyle disease. Heart disease and other forms of cardiovascular disease can lead to congestive heart failure, a condition in which the heart cannot pump sufficient blood to meet the demands of the body. The various forms of heart disease may also cause disturbances in normal heartbeat, called arrhythmia.

Nephritis/CRF: any disease of the kidney marked by swelling and abnormal function.

Stroke: a condition due to the lack of oxygen to the brain that may lead to reversible or irreversible paralysis. Advancing age, high blood pressure, cigarette smoking can lead to this excruciating disease. Lack of exercise, overweight, high cholesterol and a family history of strokes make a person prone to this disease.

Lifestyle diseases are a result of the inappropriate relationship of people with their environment. With the increase of industrialization and the advent of technology, the pattern of human life has been altered. Basic activities like working, eating, sleeping have been terribly modified and forcefully meshed with hectic schedules. So it’s all about priorities…and what’s sad is that the most basic yet important activities that underlie our existence take a back seat. It’s high time we let the brighter side of the lifestyle prevail and let not this grimmer shadow eclipse it.

5 Tips to prevent Heart Disaese

  1. Get Active – Even 30 minutes of moderate intensity activity five times per week reduces the risk of heart disease. Try to make exercise regular part of your life.
  2. Eat a healthy Heart fruits/ diet – Eat plenty of fresh fruits & vegetables. Drink lot of water.
  3. Know your Numbers  & risk:  Have your blood pressure, BSL ( Blood sugar level), lipid profile ( cholesterol) levels checked regularly.  High level all these test puts you at greater risk. Also monitor your weight, body mass index, waist circumference regularly.
  4. No addiction – Avoid smoke filled environments, exposure to second hand smoke significantly increase the risk of heart disease. Avoid tobacco & alcohol
  5. Medical Management- Take the medication that your doctor has prescribed. ( If you are on any medication)
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Garlic & Cardiovascular Disease:

Zhang et al reported that gender might affect the action of garlic on plasma cholesterol & glucose levels of normal subjects.  A systematic review of effectiveness of garlic as an antihyperlipidemic agent included 10 studies & found that six studies garlic was effective in reducing serum cholesterol levels.

The average drop in –

  1. Total cholesterol was 9.9%,
  2. LDL 11.4% &
  3. Triglycerides 9.9%.

Other direct cardio protective effect of garlic in humans have also reported-

  1. Decrease in unstable angina
  2.  Increase in the elastic property of blood vessels
  3. Decrease in peripheral arterial occlusion diseases
  4. Increases peripheral blood flowing in healthy subjects
  5.  Inhibiting the progression of coronary calcification in patients receiving satin therapy.

Some scientist  conclude in their review that although garlic appears to hold promise in reducing parameters associated with cardiovascular disease, more in depth & well designed studies are required.


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Ischemic Heart Disease

Angina – Angina manifests as pain in the chest that results from reduced blood supply to the heart ( ischemia). Blood carries oxygen around your body & depriving the heart of oxygen has serious consequences.

Angina is caused by atherosclerosis, that is the narrowing and or blockage of the blood vessels that supply the heart.

The typical pain of angina is in the chest but it can often radiate of the left arm, shoulder or jaw. If you have angina you will have noticed that the pain is related to exertion & is relieved by rest.

An angina attack is also associated with shortness of breath & sweating.

Woman may experience angina slightly differently. Women appear to have more pain in their shoulder & middle back area & more throat, neck & jaw pain than men.

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Different Heart Diseases:

Rheumatic Heart Disease:

Rheumatic heart disease is damage caused to the heart’s valves by rheumatic fever, which is caused by streptococcal bacteria. Rheumatic fever usually occurs in childhood, and may follow a streptococcal infection. In some cases, the infection affects the heart & may result in scarring the valves affects the heart & may result in scarring the valves, weakening the heart muscle, or damaging the sac enclosing the heart.  For eg : Rheumatic Heart disease, Valvular Heart disease.

Hypertensive Heart Disease:

High blood pressure of unknown origin (primary hypertension) or caused by secondary hypertension certain specific infections or diseases, like tumor in adrenal glands, kidney or their blood vessels diseases. Heart disease may overburden the heart & blood vessels & cause disease. For eg – Aneurysm,  Atherosclerosis, High blood pressure, Peripheral arterial disease.

Ischemic Heart Disease:

Heart ailments caused by narrowing of the coronary arteries & therefore a decreased blood supply to the heart. For eg:  Angina, Coronary Artery Disease, Coronary Heart Disease, Atherosclerosis, Heart attack.

Cerebrovascular Disease:

Cerebrovascular accident or stroke is the result of an impaired blood supply to some part of the brain. For eg.  Atherosclerosis, Cerebral vascular disease, stroke, transient ischemic attacks.

Inflammatory Heart disease:

Myocarditis (Inflammation of Heart muscle), Pericarditis (Inflammation of the membrane sac, endocarditis ( Inflammation of the inner lining of the heart.  Inflammation may be caused by known toxic or infectious agents or by an unknown origin.

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