Health & Wellness 2019
Make De-stressing a Goal for 2019 by Leslie Cardé
2020 may not be descending upon us until next year, but there’s no reason we can’t have a 20/20 vision of how to make this a healthier time right now. According to a growing body of research, the one thing we want to immediately eliminate, or at the very least reduce in our lives, is stress. It’s
everywhere—at home, in the workplace and in life, generally. You may not be able to get rid of your work deadlines or re-train your spouse or your overbearing boss, but you can certainly find ways to keep their problems from becoming yours by causing undue stress in your life. Stress raises blood pressure, causes headaches and weakens your immune system. So, begin your plan to build up your body to be able to weather the effects of stress. Cardiologists and oncologists whose patients participated in a recent large study have strong evidence to believe that not only does a weekly regimen of exercise lower stress and prevent heart attacks and stroke, but it even prevents cancer, as it strengthens your immune system and wards off cancer cells that can turn deadly. Just 20 minutes a day, or two-and-a-half hours a week does a world of good. Additionally, your body produces endorphins during exercise, which gives you a sense of well-being, in spite of any stressors coming your way. The American Heart Association and the American Cancer Society have just finished tests on thousands of patients and have concluded that running up four flights of stairs in 50 seconds or under without becoming so winded that you fall over is a good test of what sort of condition you’re currently in. If you try this test and cannot complete it, it’s time to work up gradually to a good regimen of cardiovascular exercise. If you’re lucky enough to have gym equipment in your home, or even hallways to run around, it’s time to get your heart rate revved up now. Spend 20 minutes on a treadmill, and gradually raise the incline to really get a good cardiovascular workout. You can do this while catching up on the morning’s headlines, or while reading a book. High impact isn’t required as long as your heart is pumping. It’s recommended that you exercise within 55 to 85 percent of your maximum heart rate, roughly calculated as 220 minus your age. That’s the upper limit of what your cardiovascular system can actually handle during physical activity. Do the math, figure out what your heart rate should be, wear a Fitbit or 48
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