Exercise is an important part of disease prevention – and that includes cancer prevention, too. But not all exercise is created equal. It’s essential that some of your exercise make your heart beat faster than it does when you’re resting. Getting your heart to beat faster trains your body to move oxygen and blood to your muscles more efficiently, helps you burn more calories and lowers your cholesterol. All of this can help you stay healthy and lower your cancer risk. According to the American Institute for Cancer Research, 150 minutes of moderate physical activity or 75 minutes of vigorous exercise each week can help lower your cancer risk. It’s the vigorous exercises that can help you get your heart rate up. How to measure your heart rate So, how do you determine your heart rate? One of the easiest ways to measure your heart rate is with a monitor, says Whittney Thoman, exercise physiologist at MD Anderson’s Cancer Prevention Center. This is typically a watch or a strap that goes around your arm or chest that syncs with a watch or another device. Many wearable fitness trackers now include heart rate monitors. If you don’t have a heart rate monitor you can check your heart rate using your pulse. To find your pulse, use two fingers (your middle and your index fingers) to find your carotid artery, just below your esophagus or throat. Then, count the beats you feel for 10 seconds. Multiply that number by six. That’s roughly the number your heart beats per minute. Understanding your heart rate Now that you know how to measure your heart rate, you can determine:
Check your pulse or your heart rate monitor while you’re resting and then again while you’re exercising to compare your resting heart rate to your active heart rate. If you’re working at 50 to 70% of your maximum heart rate, then that exercise is considered moderate. If you’re working at 70 to 85% of your heart rate then its vigorous exercise. If your heart is working harder than that (above 85%) it could be dangerous, so be sure to back off or consult your doctor. If you’re worried about an increased heart rate causing other health problems or have had heart problems in the past, talk to your doctor before you begin exercising at a higher intensity. Ways to get your heart rate up Now that you know how to determine your heart rate, the next step is to find exercises that will help boost it to improve your health. Here are a few ways to get your heart rate up.
High blood pressure is dangerous. It can lead to many health problems, including heart attack, stroke, heart failure, angina, coronary artery disease, peripheral artery disease, kidney disease, vision loss, sexual dysfunction and more. Fortunately, high blood pressure
can often be prevented or controlled. Here are some easy things you can do to lower your blood pressure or help prevent high blood pressure in the first place.
There are other important things you can do to reduce your blood pressure and improve your health, but they may take a bit more effort than the ten things listed above. Quitting smoking and staying away from secondhand smoke is vital to your health, and it’s a great way to lower your blood pressure. If you smoke, talk to your doctor about how to quit. Then quit. It’s one of the best things you can do to get healthy and reduce your risk of serious health problems. Another important step is to lose weight and maintain a healthy weight. Being overweight elevates your risk for high blood pressure and many other diseases and conditions. Losing just 5 percent of your body weight can have a significant positive impact on your blood pressure. Studies have shown that the combination of exercising and losing weight improves blood pressure numbers even more than either one alone. It may seem daunting to lose weight, but it is possible. Talk to your doctor about how other people have done it. And consider seeing a weight loss counselor too. You can do this! And after only a few pounds of healthy weight loss, you should start seeing your blood pressure numbers drop. Set small, easily attainable goals, and when you reach them, set bigger ones. Step by step, you will take control of your health and your blood pressure. |