Aerobic exercise
Learning Center
Walking for fitness: Staying motivated
Starting a walking program is easy. Sticking with it is trickier. To stay motivated, try these tips: 1. Set goals, such as walking every day or walking for a set amount of time. 2. Make walking enjoyable. Find someone to walk with you or simply soak in the scenery. 3. Vary your routine. If you walk the same route every day, boredom may set in. Instead, mix it up with several different routes. Just remember to be safe: Tell a family member which route you're taking.
Walking for fitness: Overcoming setbacks
Don't give up if your walking program goes off track. Get back in the game with these four tips: 1. Stop beating yourself up. Shrug it off as a temporary setback, even if it happens more than once. 2. Re-evaluate your goals. Make sure your goals are neither too hard nor too easy. 3. Get going. Just do some form of exercise today, even if it's only for 5 minutes. 4. Keep planning. Figure out ways to fit in a walk even if you're going on a trip, working overtime or juggling family duties.
Blood pressure tip: Get off the couch
If you're concerned about your high blood pressure, get moving. Regular moderate- to high- intensity workouts can lower your top blood pressure reading by about 11 mm Hg and the bottom number by about 5. Regular exercise also reduces stress and weight gain, which are known to be bad for your heart health. Need an idea? Try brisk walking for about 30 minutes most days of the week. Talk to your health care provider about starting an exercise program.
Blood pressure tip: Get more potassium
Want to lower your blood pressure? Cut back on sodium in your diet and add more potassium. Sodium increases your blood pressure. Potassium can reduce the effects of sodium on blood pressure. Many fruits and vegetables are good sources of potassium, including bananas, strawberries, cantaloupe, spinach, peas and tomatoes.
Blood pressure tip: Know alcohol limits
Having more than three drinks in one sitting temporarily increases blood pressure. Binge drinking can cause large and sudden increases in blood pressure and increase the risk of stroke. If you're a heavy or binge drinker, talk to your health care provider about how to reduce your drinking.
Whole grains for a healthy heart
Whole grains are naturally high in fiber, helping you feel full, which makes it easier to maintain a healthy weight. Whole grains are also linked to a lower risk of heart disease, diabetes and other health problems. To add more fiber to your diet, try these simple tips: 1. Start your day with whole-grain cereal, such as whole-wheat bran flakes, shredded wheat or oatmeal. 2. Make sandwiches with bread or rolls made from 100 percent whole grain. 3. Opt for brown rice instead of white rice.
Bad breath? Brush your tongue!
Giving your tongue a gentle brushing removes dead cells, bacteria and food debris. Use a soft-bristled toothbrush or a flexible tongue scraper. Another option is to use a toothbrush with a built-in tongue cleaner on the back. Be sure to brush your teeth and tongue at least twice a day.
High blood pressure: Can you prevent it?
High blood pressure can wreak havoc on your body for years without a single symptom. That's why early detection is so important. If you're diagnosed with high blood pressure or you simply want to keep high blood pressure at bay, healthy habits can make all the difference: 1. Eat a diet that emphasizes fruits, vegetables, whole grains and low-fat dairy foods. 2. Eat less saturated fat and total fat, and limit the amount of sodium in your diet. 3. Maintain a healthy weight. 4. Increase your physical activity. 5. Don't smoke. 6. Manage stress.
Have you had a good laugh today?
Humor is a great way to relieve stress. Laughter releases endorphins, natural substances that help you feel better and maintain a positive attitude. Go ahead. Give it a try. Hang funny photos or comic strips in your work space. Make it a habit to spend time with friends who make you laugh. Who knows? Laugh and the world might laugh with you.
Stop your next migraine before it starts
Medication is a proven way to treat and prevent migraines, but medication is only part of the story. Healthy habits can sometimes stop migraine pain before it starts: 1. Establish regular sleep hours. Take time to unwind at the end of the day. If you can't fall asleep, read or do another quiet activity until you become drowsy. 2. Eat at about the same time every day. Avoid foods that seem to trigger migraines. 3. Exercise regularly. 4. Keep stress under control.