nokcha
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Starting is the hardest part :) Thanks for this card @nokcha!
Those beginner weight training cards are awesome! I've been wanting to tone up over the summer, but I'm a little afraid of hurting myself.
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Face Workout: Preventing Sagging Skin
Gravity is a part of life, there is no avoiding it, and the same goes for growing older. Our skin grows old and tired as we age, but there is no reason for it to look saggy and defeated! Here are three simple daily exercises to keep your skin looking tight and fresh - no matter what gravity tries to do to you! Step 1 Sit or stand in a comfortable position and then gently tilt your head backward. With the chin tilted back, try to lift your lower lip over your top lip. Once you have it as far as you can stretch, hold the position for about five seconds. Then relax the lips but keep the chin tilted up. Practice the exercise with the lips four more times. You can do this exercise two to three times a day. Step 2 Practice sticking out your tongue (maybe try this when you're alone). Now, tilt your head backward and look at the ceiling. Stick that tongue out, pointing upward toward the ceiling as well. You will feel the stretch and pull not only at the back of the tongue, but all along the front of the neck and underneath the jaw or chin line. Hold the position for about five seconds and then relax. Repeat this exercise three or four more times as comfortable. You can repeat this exercise several times a day if you wish. Step 3 Lie down on your back on your bed or a sofa, with your head hanging down over the end, face turned upward facing the ceiling. Arms should be at your sides, your body relaxed and comfortable. Slowly and evenly, lift your head upward until it is even with the rest of your body. You should feel this exercise all around the front of the throat and you may even feel a pull at the back of your head near your neck. Hold the head in this position for a count of 10 if you can, five seconds if you feel any discomfort. Relax. Repeat the exercise several more times. You can extend the hold time to 10 or 15 seconds as you grow stronger.
EMS Workout Benefits
Have you noticed how much better you feel when you work out? Do you note how you sleep better, and think better? There are many physiological and mental benefits associated with physical activities and fitness. Indeed, many studies confirm the irrefutable effectiveness of regular exercises. Regular physical activities are beneficial to the heart, muscles, lungs, bones, and brain. Exercising improves many aspects of your life. In addition to the extensive benefits of physical activities, there are several advantages that are specific to EMS workout suit Undeniably, the growing popularity of this new technology is primarily due to benefits specific to EMS. EMS workout benefits include; Physiological EMS Workout Benefits Many people exercise for physiological benefits that include improvement in muscle strength and boost of endurance. There are several physiological benefits that are specific to EMS workouts and include; EMS Workout Benefits to muscles EMS training facilitates better muscle activation, enabling your body to use 90% of its potential, unlike conventional training, where you only use 60-70% of your strength. Similarly, EMS increases muscle mass due to the extra stimulation. Benefits to Tendons and Joints Since you do not need to use external loads to achieve deep muscle activation during EMS training, the strain on tendons and joints significantly reduces. Indeed, since EMS workouts are grounded on electrical stimulation and not heavy loads, there is no additional strain on joints and the musculoskeletal system. Vascular and capillary benefits EMS workout benefits the cardiovascular system. Specifically, EMS workouts support improved blood circulation and, as such, reduction in blood pressure. Similarly, improved blood flow decreases the formation of arterial clots reducing vulnerability to heart attack and cerebral thrombosis. Research shows EMS training suit increases blood flow (especially when done in lower frequencies) to muscle tissues. The electrical impulses sent to the full-body suit support blood flow through the contraction and relaxation of muscles. Posture-related Benefits EMS training work the stabilizer muscles correcting and improving posture. Correct body posture is essential in well-being. Incorrect posture is associated with muscular pain due to decompensating. EMS workouts specifically target and train difficult-to-reach stabilizer muscles, reducing postural imbalances of the back, tummy, or pelvic floor. Improvement in overall posture and flexibility reduces muscle pain. EMS Workout Benefits to Mental Health A multitude of research supports the hypothesis that exercising improves mental health. Working out facilitates the secretion of three hormones; endorphins, dopamine, and serotonin. These hormones generate chemical reactions in the brain responsible for that satisfied and happy feeling you get during and after working out. EMS is a high-intensity workout that triggers the release of dopamine a few minutes into the training. Dopamine helps you become more alert and focused, improving performance. After an EMS workout session, the body releases serotonin. Serotonin regulates body temperature in addition to adjusting the imbalances in the nutritional cycle. Ultimately, EMS improves mental health by triggering the release of certain hormones that lighten the mood, relieve stress and dull pain. EMS training is your ingredient of happiness! Time-Saving With EMS training, you can achieve a full-body workout in a mere 20 minutes. Indeed, the EMS full-body suit simultaneously activates many muscles in the body, effectively reducing training time. Fast Results The benefits of regular exercises are achieved much faster with EMS workouts compared to conventional training. Due to robust muscular activation, the results of EMS workouts are evident much quickly. EMS workout benefits are not only physiological but also mental. EMS training enables you to enjoy these benefits with a mere 20-minute workout thrice a week! For more visit our eBay store.
How to Build an Exercise Plan
What sort of exercise do you have to do? There is no single sort of exercise that will look out of all of your needs. In fact, to urge the foremost benefits from your routine, you would like a mixture of activities during the course of every week. Otherwise, it is sort of a diet consisting only of fruit—healthful as far because it goes, but lacking tons of the nutrients you’ll find in other foods, like fish, vegetables, nuts, and whole grains. Developing a balanced exercise plan So what does a balanced exercise plan consist of? The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services urge all adults to incorporate the subsequent sorts of exercise in their weekly routines: · 150 minutes of moderate aerobics per week (for example, a half-hour on each of 5days)or 75 minutes of vigorous aerobic activity. · two or more strength training sessions per week, with a minimum of48 hours in between to permit muscles to recover. · balance exercises for older adults in danger of falls. If this all sounds overwhelming, remember that workouts are often choppy into smaller segments. for instance, three 10-minute walks can get you to your daily goal of half-hour of aerobics. Each workout should also include an easy warm-up at the start and a cool-down at the top. The warm-up should contain gentle exercise, like marching in situ, to relax your muscles and obtain more oxygen-rich blood flowing to them. to chill down, slow your activity and therefore the intensity for five to 10 minutes, then pack up with stretches to assist prevent stiffness. Read onto find out more about each component of a balanced exercise program in greater depth and suggest a mixture of activities and exercises to urge you going. Aerobic exercise (cardio) Often called cardio or endurance activities, aerobic activities are great for burning calories and paring down unwanted fat. Theycontainsactivities that make the guts and lungs work harder: consider walking, biking, running, and swimming, for instance. Aerobic exercise temporarily boosts your pulse and breathing, allowing more oxygen to succeed in your muscles and tuning up cardiovascular endurance. These are the activities that are related to lower risk for several diseases and longer lifetimes. How much do you have to do? The Physical Activity Guidelines for Americans recommend accumulating a weekly total of a minimum of two-and-a-half hours of moderate aerobic activity, or one hour and quarter-hour of vigorous aerobic activity. (Note: If you favor mixture, 10 minutes of vigorous activity equals roughly 20 minutes of moderate activity.) Raising your weekly goal to 5hours of moderate activity, or two-and-a-half hours of vigorous activity, nets additional health benefits, especially weight loss. Each session should last a minimum of10 minutes. Get started Walking is typically safe for people of any age or level of fitness and may easily be adjusted to cushy speed. It doesn’t jar joints or raise your pulse to dangerous levels. For a greater challenge, you'll add time, distance, or hills to enhance endurance or use resistance bands to tone while you walk. Walking is typically safe for people of any age or level of fitness and may easily be adjusted to cushy speed. It doesn’t jar joints or raise your pulse to dangerous levels. For a greater challenge, you'll add time, distance, or hills to enhance endurance or use resistance bands to tone while you walk. get more knowledge about Boost your Fitness Motivation for a healthy life.
Flat Abs for Summer Workout
Try these moves 3 times a week for at least a month to get the flat, toned abs you want for bikini season! Reverse Crunch: Step 1: Lie with your back on the floor and with your palms facing down. Bend your knees in towards your chest. Step 2: Raise your hips off the floor and crunch your knees inward. Reach towards the ceiling with your toes. Step 3: Pause, then slowly lower your legs and roll your back down until you are back in the starting position. Use your core muscles to lift; avoid rocking back and forth. Repeat this as many times as you can in 60 seconds. Forearm Plank: Step 1: Lie face down on floor resting on your forearms. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, contracting your abdominal muscles while you hold your body in a straight line from head to toe. Don’t let your butt sag or stick up in the air. Hold in this position for 60 seconds. Russian Twist: Step 1: Lie on your back with your knees bent and your feet placed flat on the floor about hip-width apart. Now sit about halfway up and place your hands directly out in front of you. Your arms are straight with palms together and your chin is up and off your chest. (You can hold a dumbbell or a medicine ball to make the exercise even more difficult.) Step 2: Take a deep breath and then exhale while slowly twisting your torso as far to the right as you can manage without changing the angle of your torso from the floor. Step 3: Now inhale slowly and rotate your torso back to the starting position. Repeat by rotating torso to the left side. Bicycle Crunch: Step 1: Lie on back with knees and hips at a 90-degree angle. Place hands behind your head. Exhale as you lift head and shoulders off the floor. Twist torso to the right, bringing left shoulder in to touch your right knee. Keep left leg straight and lifted off the floor. Step 2: Inhale as you slowly lower. Repeat, twisting torso to the left. Continue alternating sides for 60 seconds. Pilates Sit Up: Step 1: Lie down, chest up, on your mat. Extend your legs with your toes pointing up and extend your arms over your head so they are even with your shoulders. Step 2: Raise your head, shoulders and upper body toward the ceiling. Keep your body in as much of a straight line as you can. Avoid arching your back. Lead with your chest, not your head. Your upper body should move as a unit. Your arms should remain straight in front of your shoulders as you sit up to a 90 degree angle. Pause at the top seated position. Step 3: Slowly lower back down, curling your back towards the floor, taking it vertebrae by vertebrae. Once your back is flat, return your arms to the floor behind your head. That is one repetition. Do as many sit-ups as you can in 60 seconds without losing the proper form. Crab Twist: Step 1: Sit on floor with knees bent in front of you, feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you, fingertips facing your tush. Lift your butt so that your body is in reverse tabletop position. Extend your right leg and place your left hand behind your head, elbow out. Step 2: Crunch diagonally, bringing your right knee to your left elbow. Perform this move for 30 seconds and then switch to the other side and perform the move for another 30 seconds.
How is EMS Training Beneficial for your Physical Therapy?
Although Electrical Muscle Stimulation (EMS) is a relatively new technology in the fitness world, the benefits associated with the technology are increasingly becoming popular. The benefits of EMS training include but are not limited to strengthening muscles, weight loss, pain reduction, and increased flexibility. These benefits are particularly important for physical therapy. Physical therapy encompasses providing services in situations where movement and function are threatened by aging or an injury. These services are designed to restore movement. EMS technology has its roots in physical therapy. Indeed, a version of EMS, Transcutaneous Electrical Nerve Stimulation, commonly abbreviated as TENS, has been used in physical therapy for decades. Even though EMS is used exclusively for workouts in the fitness industry, the technology maintains some of the benefits of TENS and, as such good solution for individuals who need physical therapy. Why is EMS Training Beneficial for your Physical Therapy? Many individuals are in physical therapy to build strength, correct posture, increase flexibility, increase range of motion and functionality and manage and reduce pain. The core function of EMS training is to strengthen muscles, the key factor to many of the reasons people go to physical therapy. The role of best EMS suit in effectively and efficiently strengthening muscles is the main reason EMS is beneficial to your physical therapy. The electrical impulses enable the muscles to contract as such facilitating muscle development and subsequently strengthening. When can you Use EMS in Therapy? Muscular Atrophy You can use EMS for your physical therapy when you have muscular atrophy. Muscular atrophy describes a condition where muscles waste away due to aging or disuse. Neurogenic muscle atrophy occurs when an injury harms the nerve attaching to the muscles. Whether the condition is due to osteoarthritis, stroke, rheumatoid arthritis, or an injury, it is necessary to rebuild the muscles to avoid long-term loss of movement. EMS training suits effectively rebuilds muscles since it forces muscles to contract, resulting in muscle growth and strengthening. The efficiency of EMS implies a weak individual can quickly rebuild their muscles compared to the time it would take in conventional training. For the same reason, EMS is the perfect solution for people with low endurance. Pain Management EMS training strengthens all major muscles in the body by providing more muscle contractions than conventional training and, as such vital in pain management, particularly lower back pain or knee pain. Lower back pain is often a result of poor core strength associated with improper posture and incorrect muscle balance. EMS training strengthens core muscles without exerting too much pressure and, as such, reduces lower back pain. Which Type of Exercises Should You Do? It is important to recognize the role of EMS in physical therapy largely depends on the type of injury and your physical capabilities. The exercises appropriate for your physical therapy must be tailored to address the issue. Ultimately, depending on your injury, you can easily determine which muscles to strengthen and subsequently customize your workout sessions to focus on those particular muscles. If you have any underlying medical condition, it is necessary to consult a doctor prior to starting your EMS training. For more visit our eBay store.
4 Power Moves for Hips and Thighs
Grab your dumbbells Vinglers, we're going to slim down your hips and thighs in less than 30 minutes! Do all moves on the right side first, then repeat on the left. Side-Sweep Knee Tuck This video is the super advanced version. The beginner version has the same movement but both feet stay on the ground. Stand with feet together and arms bent, holding a 3-pound dumbbell in each hand just below chin. Sweep right leg out to the side Bring leg back in without placing foot down, then bend right knee, bringing it diagonally up as you punch left arm out Return to start (try not to let foot touch the floor). Do 30 reps. Kneeling Attitude to Side-Kick Swing Start on hands and knees. Place right hand on hip and raise right leg (keeping knee bent) so that inner thigh is parallel to the floor. Push right foot back, then swing leg forward and straighten knee. Return to start and repeat 30 times. Rocking Hip Lifts I couldn't find a good video tutorial of this, but the directions should be clear! Let me know if you have any trouble :) Start by kneeling; shift weight onto right knee and place right hand on the floor. With left arm bent and fist tucked at chest level, lift left leg (knee is bent) so that inner thigh is parallel to the floor. Return left knee and hand to the floor as you rock body to the left, kicking right leg out to the side and extending right arm to the ceiling. Return to start; do 30 reps. Side-Leaning Swinging Kick Start by kneeling; shift weight onto left knee. Place left hand on the floor and right hand on left hip. Right knee should be hovering over the floor. Lift right leg so that inner thigh is parallel to the floor, then kick leg straight out. Return to start and repeat 30 times.
You're A Few Simple Steps Away from the Splits!
In order to really do the splits, you need serious flexibility in your hamstrings and hips. These four moves will target those areas, loosen you up, and get you on your way to finally doing the splits! Tip-over Tuck Begin standing with your feet hips distance apart. Bring your arms behind you and interlace your fingers right below your sacrum (back of your pelvis). If you can, press the heels of your palms together in a double fist. Actively pull your hands away from your shoulders to increase the stretch in your chest.From here, lean your chest forward and lift your hands up overhead as you fold your torso toward your thighs. Keep both legs straight. Make sure you're lengthening through your spine by reaching the top of your head toward the floor. Stay like this for five breaths, and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position. Head-to-Toe Sit on the floor with both legs extended in front of you. Bend your right knee and pull the sole of your foot against your left inner thigh. Reach your right hand to the outside edge of your left foot so you can stack your torso directly on top of your left leg. Bring your left hand to the arch of your left foot. If you can't reach your hands to your foot, then reach out as far as you can, resting your chest on your left thigh. Remember, the point here is to stretch your hamstrings, hips, and lower back, not to touch your foot. Stay here for five breaths, relaxing your shoulders away from your ears. Then do the other side. Seated Straddle Sit down with your feet about three to four feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively. Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs or on the floor in front of your head. Go down as far as you need to feel a stretch in your hamstrings, but you don't want to feel pain. Hold for five breaths. Kneeling Hip Flexor Fold up a towel and place it about eight inches away from a wall.Kneel down and place your left knee on the towel and your toes against the wall. Now place your right foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your left hip. Make sure your right knee is directly above your ankle. Place your hands on your front knee to help keep your torso straight. Stay like this for five breaths. Then slowly release and do this stretch on the other side.
Tone Your Inner Thighs with This Workout
It's time to get the legs you want. The inner thighs are every girl's nightmare area, and in this season of swimsuits and short and summer dresses, there is no way to hide them. Luckily, there are some steps you can take to thin and strengthen those legs to make them exactly what you want. So grab some weights, an exercise ball, and a water bottle and let's get ready for this summer. Ball Leg Lifts Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand. Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition. Complete three sets of 15 reps. Glider Side Lunge Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced. Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving. Complete three sets of 10 reps with each leg. Sumo Squat With Side-Arm Raises Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down. Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.Straighten your legs and lower your arms simultaneously. Complete three sets of 15 reps. Pilates Inner-Thigh Leg Lifts Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm. As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this. Do 10 reps, then repeat on the other side. Gate Swings With Cross Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch. Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.Immediately jump your legs back out to a wide squat with your hands at your knees. Push off your knees and jump your legs together, crossing your left leg in front of your right. Repeat as many times as possible for at least 40 seconds. Narrow Squat With Overhead Press Begin standing with your legs together, arms raised to shoulder height with elbows bent, holding weights by your ears. Squat toward the floor by bending your knees and reaching your bum backward, as if you were sitting in a chair. Keep your legs squeezing together. Focus your weight into your heels. While squatting, raise your arms overhead into a parallel position. Return to starting position by pressing through your heels while bending your elbows to lower the weights back to shoulder level. Do 15 reps for one set. Do three sets. Scissor Jacks Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down. This is the starting position. Jump, and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep. Continue alternating sides and repeating this movement until you complete 25 reps. Be sure to keep up the pace and not allow too much time for recovery between jumps; this way you'll be sure to keep up your heart rate and engage your whole body.
7 Yoga Poses For Super Flexibility
Don't push yourself too hard with these moves. The point is to gently stretch your muscles so that you become more flexible, not to push them too far so you're too sore to move the next day! 1. Relaxed Down Dog - Come onto your hands and feet in Downward Facing Dog. - Bend your knees, lift your heels off the mat, and allow your spine to arch, pressing your navel toward your thighs. - Stay like this for five breaths. 2. Arching Three Legged Dog - From Relaxed Down Dog, step both feet together so your big toes are touching. Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high. - Lift your head up and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other - Hold here for five breaths 3. Wild Thing - From Arching Three-Legged Dog, keep your left foot where it is. Bring your right knee into your chest, raise your left hand up, and simultaneously rotate your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot on the ground about a foot and a half to the right of your left foot. - Deeply arch the spine, and reach your left fingertips toward the floor. - Actively press into your feet and right hand to lift the hips as high as you can, breathing here for five breaths, gazing at your extended hand. 4. Arching Pigeon - Lift your right foot and arm into the air, and rotate your torso 180 degrees, pivoting on your left foot. Plant your right hand in Down Dog position, and bring your right knee between your hands, coming into Pigeon. - Plant your palms beside your hips, and gently arch back, releasing your head between your shoulder blades. - Enjoy this pose for five breaths. 5. Revolved Pigeon - From Arching Pigeon, release your left elbow to the mat in front of your right knee, palm facing down. - Raise your right arm into the air and hold your right hip or for a deeper twist, hold onto your right toes. Actively draw your right shoulder back as you gaze over the top shoulder. - Breathe here for five breaths. 6. Camel - From Revolved Pigeon, untwist the torso, plant your palms on the mat in front of you, and step your left knee forward, coming to stand on the shins. Make sure the knees are hip-width distance apart. - Lean back and place your hands on your heels, arching back, and allowing the head to fall between the shoulder blades. - Continue to press the hips forward, enjoying this pose for five breaths. 7. King Pigeon - Rise up from Camel, place your hands on the mat in front of you, and come to lie on the belly. Walk your hands in toward your hips, coming into Cobra. - Actively press into the palms, bend both knees, arch back, and try to touch your toes to your head. - Stay here for five deep breaths.
5 Stress-Reducing Yoga Poses
It's the middle of the week and if your life is anything like mine, you need some serious "me" time. I am tired and tense and just need some genuine TLC. The best form of that is through 15-30 minutes of yoga (maybe some ice cream too, right?) Here are five of my favorite stress reducing poses to get you through the rest of your week. Knees to Chest Lie on back, bring knees into chest, hug them, and rock from side to side. Breathe deeply into lower back and with each exhalation, allow entire back to relax. Hold this pose for at least 40 seconds. Easy Spin Twist From knees to chest pose, keep right knee pulled into chest and let left leg go straight onto the floor. Take a deep breath and on your exhale, bring knee across the body. Keep shoulder blades on the floor & look out over right shoulder. Hold this for about 40 seconds & then switch sides. Legs to Wall Sometimes called the nurse’s pose, the legs to wall pose alleviates lower back pain. Lie down with butt at the wall (or at least as close as possible). Extend legs up the wall. Flex toes toward the torso and work on getting knees straight by extending the hamstrings. Hold this pose for at least one minute. Reclining Pigeon The great thing about this pose is that it releases hips and lower back, both of which are areas that we hold a lot of stress. Remain on back and bring right leg on top of left thigh. Reach arms around right leg and grab your shin. (If you can’t reach your shin then grab the back of your thigh. Pull knee to your chest.) Ideally hold this pose for 3 minutes. After 3 minutes on one side, switch sides, and hold left side as long as the right. A quick note: Don’t surprised if one side feels tighter than the other. Downward Facing Dog Come to all fours. Bring hands about should distances apart and feet hip distant apart.Press into hands into the ground and lift butt toward the ceiling. Ideally, you should look like an inverted “V” shape. Try to get heels toward the ground and hips toward the ceiling. To loosen up further, take turns alternating bending your knees and bring movement to the pose.
Keeping your heart healthy is something you can work on every day
Key takeaways A heart healthy diet is a pattern of food you eat over days, weeks and months.  Regular physical activity reduces your risk of having a heart attack or developing heart disease.  Quitting smoking decreases your risk of heart attack and stroke almost straight away.  Understanding and controlling cholesterol and blood pressure is key to your heart health.  Keeping your heart healthy is something you can work on every day. What you eat, how much you move, whether you smoke and controlling your cholesterol and blood pressure are five things that can have a big impact on your heart. Find out why they’re so important and get practical tips on living a heart healthy lifestyle.  Tips for eating a heart healthy diet  Healthy eating for a healthy heart is a pattern. It doesn’t focus on one type of food or nutrient, but rather on what you eat over days, weeks and months.  This style of eating is naturally low in saturated and trans fats, salt and added sugar. It’s rich in wholegrains, fibre, antioxidants and unsaturated fats.  Eat more fruit and vegetables  A diet full of a variety of fruit and vegetables is linked to healthier hearts and a lower risk of heart disease.  Swap to wholegrain  Wholegrain cereals include more of the natural grain. This means they have more nutrients like dietary fibre, B vitamins, vitamin E, and healthy fats.  Make healthy fat choices  The best fats to include in your diet are monounsaturated and polyunsaturated (omega-3 and omega-6) fats. You can find these healthier fats in avocados, nuts, fish and sunflower seeds.  Use herbs and spices instead of salt  Eating too much salt is bad for your heart. The sodium in salt can increase your risk of developing high blood pressure, a major risk factor for heart disease.  Find out more about scacuncristina kesihatan Tips for being more active  Doing regular physical activity reduces your risk of having a heart attack or developing heart disease. Keeping active helps to control common heart disease risk factors, including:  High blood pressure,  arbainanurdin tips petua cara High cholesterol, and  Being overweight.   Regular physical activity can also help strengthen your bones and muscles. It can help you feel more energetic, happier and relaxed.  Source: # https://amara.org/en/profiles/profile/lNII8WrsCvn4hpRMYGezaIzhB_gudNnOfvKHWn9bksY/ # https://amara.org/en/profiles/profile/mfPuF7-Jk082gD5BnVG5MatpqxEiQtXVbbnnjIC2s3Q/ # https://amara.org/en/profiles/profile/RT5vNfDdpUOgvwSRMrvTFZFbNTQvhQheWX2hdoCe5TU/