Heart Disease is one of the

most common diseases

afflicting today's workers.
 Caused by Excessive stress,
Smoking, High calorie diet,
Sedentary lifestyle, this disease
is the no.1 killer of today's
employees.
 Sedentary life
Smoking High Cholesterol
High Calorie diet High Blood Pressure
Stress Over Weight
Alcohol

Angina
Heart Attack
Family ? Cardiac Arrest
Job ? Heart Failure
Expenses?
Peace of Mind?
Blockage in Coronary
Arteries
OR
Clot in Coronary Arteries
OR
Constriction of Coronary
Arteries
 Only you can do
something about it !!!!

After all, it’s your life,

it’s your family!!!

You can start with a simple step.

TODAY .
Take a brisk walk for 30 minutes
per day, Every day.
 For over 40 years now, studies have shown
walking to be the best form of exercise that
people of all ages can do.

 WALKING AND CHOLESTROL –

Regular walking can increase the levels
of good cholesterol.
 WALKING AND SMOKING – Regular
walking is a positive habit to replace
smoking with.
 WALKING AND BLOOD PRESSURE -
Regular walking makes the heart work
more efficiently and improves blood
circulation. Blood vessels become more
elastic and the amount of oxygen delivered
to the tissues increases.
 WALKING AND STRESS – Walking is one
easy way to deal with tension, anxiety and
stress. Studies show that people who exercise
regularly can cope better with stresses of life.
Researchers in USA found a 14% average
drop in anxiety levels in regular brisk
walkers. Walking recharges our batteries
after tension and stress have drained them of
power and energy.
 WALKING AND FITNESS - Regular brisk
walking improves muscle tone, makes your
heart stronger and gives you that bite of
fitness. Do it regularly for 30 minutes every
day and enjoy that feeling of fitness from
within.

Caution for those with knee pain:

Walk at normal pace.
Do knee stretching exercises as shown in
next two slides.
 KNEE EXTENSION
Strengthens muscles in front of thigh and shin.
2. Sit in chair. Only the balls of your feet and your toes
should rest on the floor. Put rolled towel under knees,
if needed, to lift your feet. Rest your hands on your
thighs or on the sides of the chair.
3. Slowly extend one leg in front of you as straight as
possible.
4. Flex foot to point toes toward head.
5. Hold position for 1 to 2 seconds.
6. Slowly lower leg back down. Pause.
7. Repeat with other leg.
8. Alternate legs until you have done 8 to 15 repetitions
with each leg.
9. Rest; then do another set of 8 to 15 alternating
repetitions
 Straight Leg Raises:  Supine, Abduction, Adduction
Exercises
for
Knee Calf Raises
            
Knee Flexion Knee Extension Hip Flexion
Pain
            
    
   
Relief
    
    
            

           Front Step-Ups Calf Raises

Squats

  

Standing Terminal Knee Extensions Heel Slides

 EFFECTIVE & SAFE

 Reduces Stress
 Helps quit smoking
 Strengthens the heart,
 Massages the legs
 Strengthens the muscles,
 Reduces cholesterol
 Improves blood circulation

BUILD IT IN YOUR DAILY ROUTINE

30 MINUTES EVERY DAY

Strengthen your heart & your health by
Walking 30 minutes briskly every day.

Jayant_afmc@yahoo.com