Cut Heart Attack Risk; Lift Weights
By Sandy Schroeder
Many of us use aerobic exercises such as walking, biking or swimming to reduce heart attack risk, but now we have an additional option. Strength training for an hour per week may be equally important, according to research from Iowa State University published in Medicine and Science in Sports and Exercise.
Researchers analyzed the exercise patterns, hearts and overall health of more than 13,000 adults. They found strength training helped lower the risk for strokes, heart attacks and cardiovascular related deaths. The risk of heart attacks or stroke dropped from 40 to 70 percent when individuals lifted weights for less than an hour per week.
Strength Training Choices
Pick ones that suit you.
- Get resistance training from everyday activities like lifting heavy grocery bags, wet laundry or digging in the garden.
- Use yoga's body lifting poses such as planks to build strength
- Do two daily sets of bench presses that take less than five minutes
- Work with a trainer to develop a strength training routine
While you are working on fitness, find out how chiropractic can help.
The Joint Chiropractic clinic near you staffs a wellness center with licensed chiropractors who help everyone from students to seniors find the best natural solutions for pain, health, wellness and fitness every day.
When you come in, your chiropractor will explain how spinal health can improve overall health. The spine and the central nervous system housed inside keep our bodies moving and our minds working. When the spine is in good working order, we may be too.
A gentle targeted spinal adjustment may relieve joint pain and create a sense of well-being. Better sleep, feelings of relaxation, more energy, improved metabolism and a clearer head may all be welcome benefits.
As you assess your benefits, it may be a good time to use weekly 15-minute spinal adjustments to maintain the benefits and serve as a platform for new strength training exercises. As always, get your doctor and chiropractor's approval before starting.
- Talk to trainers in local gyms
- Check community center classes for resistance-training
- Set up a weekly schedule
- Emphasize form over size of weights
- Breathe while exercising. If you hold your breath during weight training it can boost blood pressure
When you are ready to get started, stop by The Joint Chiropractic clinic near you to find out about the affordable personal healthcare plans that eliminate the hassle of insurance. Weekend and evening hours are available. No appointments are needed.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Houston, Tex.