Keeping fit and healthy from head to toe – Heart, arteries, circulation, spine
Today’s highlighted body region contains the heart, arteries, circulation, and spine. Pay extra attention to this region, exercise it, and look after it! Below you find some tips and recipes. You can do these also on other days, but use this symbol as a reminder, and after all, today is the best day to do it
Looking after your heart is crucial
The first step is to eat well and exercise regularly. A good way to start (if you currently don’t exercise at all) is to add a walk/run to your week. A few minutes of cardiovascular exercise per week can make a big difference. It is really important to measure your heartbeat. The rule of thumb is to take the number 220 and subtract your age. Say a 30-year-old would be 190. This is the maximum (healthy) heartbeat for your age.
You will need a device like a Fitbit or similar to measure your heartbeat when exercising. This investment is well worth it as it will tell you exactly how far you can go in your exercise regime without damaging your heart. This surely is priceless! You should never overdo it, just a steady pace is best to strengthen your heart and to improve your cardiovascular system.
Without a heart tracker, you may ‘over-exercise’ and raise your heart rate too much. This is not good for you. Your body will shut down and subconsciously the body will tell you next time – this is not good for you! So please remember – always exercise according to your heart rate! If your run looks more like a walk, but your heart rate is in the right zone, then this is the right speed for you. You will be able to speed up in your own time and whenever your heart/body is ready.
Your resting heart rate should be in the region of 55 to 70 beats per minute. But when you start to exercise your heartbeats will increase. Here is an article that tells you how to find your optimum heart rate for fat burning.
The back and spine
A good posture is the best way to keep your spine in good shape. An ancient Indian pearl of wisdom says – you are as old as your spine is flexible. Exercises such as yoga, pilates, and regular stretching will keep your spine healthy and flexible. Posture work has gone out of fashion and now many youngsters slouch. The old-fashioned method of ‘keeping two books in your armpits when you eat’ or holding your shoulders back by having a stick wedged behind your back – will make sure that you keep your good posture well into old age.
Remember a good posture will make you look more positive, confident, and outgoing. It will further improve your breathing (from shallow to deep breathing) as it allows more oxygen (energy) to flow into your body.