Exercise to prevent chronic diseases

Exercise is the best activity to improve social, mental, emotional, and physical health among all activities. Exercise can help control weight, combat health conditions, improve mood, boost energy, etc. Exercising is also one of the ways to keep a strong and healthy lifestyle!

Exercise to do list to prevent chronic diseases 

Hypertension
ü  Stretching

Doing some stretches are very helpful before and after exercising, they can help to prepare your muscles for activity and will also help to prevent you from injury and muscle strain.  

ü  Cardiovascular or aerobic exercise 

Doing some cardiovascular or aerobic exercises would use a large muscle group like your legs and arms, which is a good thing for strengthening your muscles. Furthermore, they also can help strengthen your heart and lungs and can also help to improve the ability of your body to use oxygen. 

Aerobic exercise benefits your heart the most, it can help to lower down your heart rate,  blood pressure and at the same time, improving your breathing. Some examples for exercise benefits would be jogging, skipping rope, swimming, bicycling, etc. 

ü  Strengthening exercise

According to WebMD, strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired.

Strengthening exercise includes: weightlifting, sit ups, push ups, etc. Strengthening exercise can strengthen your musculoskeletal system, improving muscle's toning, endurance and flexibility. 

Heart diseases
People having a heart disease, you should be aware of what exercise you do because some of them would be intensive for you which could be very very very threatening to your life. You could follow my suggestion below if you want to keep a healthy lifestyle through exercising! :)

ü  Stretching
I suggest stretching to be the most suitable exercise for people with heart disease
ü  Strengthening exercise 
Heavy lifting could be a great exercise too, especially for a strengthening exercise. As I have mentioned above, heavy lifting can help you to strengthen your muscles, but remember, too much of heavy lifting could be a bad thing as well. Doing some chores could be considered as a strengthening exercise too :)

ü Low intensity exercise 
Low intensity exercise could help you to improve your cardiorespiratory fitness, simply means it can help our heart to transport more oxygen to our muscles and also to help our muscles to absorb oxygen better during some sustained physical activity. There are few examples of a low intensity exercise like walking and jogging.

Diabetes

There's not actual instruction mentioning what exercise you should and shouldn't do for diabetes, you can just do anything you want! Make you sure keep your intensity of not doing exercises that are too intense in sudden which could irritate your body muscles very badly. I would recommend 30 minutes of aerobic exercise per day which is more than enough to keep a healthy lifestyle :) Don't forget, you have to keep your diet too!

Next post: Exercise planning for chronic diseases

Source: 

1. "Cardiorespiratory Fitness." Cardiorespiratory Fitness. N.p., n.d. Web. 26 Nov. 2013. <http://www.shapesense.com/fitness-exercise/articles/cardiorespiratory-fitness.aspx>.
2. "Exercising When You Have High Blood Pressure." WebMD. WebMD, n.d. Web. 24 Nov. 2013. <http://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips>.
3. "Safe Exercise for Heart Disease Patients." WebMD. WebMD, n.d. Web. 22 Nov. 2013. <http://www.webmd.com/heart-disease/guide/safe-exercise-patients>.