Note: Patients are requested to follow the instructions below to ensure their safety.
The heart is a muscle that needs exercise like the rest of the body's muscles to maintain its strength and health. Exercising and doing physical activities help reduce the risk of cardiovascular disease. Regular exercise helps lower blood pressure and improve cholesterol and blood sugar levels. Exercise also helps relieve stress and tension and achieve and maintain a healthy weight. In addition, exercise supports efforts to quit smoking.
Tips to follow when exercising:
When exercising, it is recommended to follow the following tips to maintain safety and get the most out of it:
Choose appropriate exercises according to your physical fitness and health condition.
Start with warm-up exercises to avoid injuries and prepare your body for activity.
Commit to exercising regularly and within an appropriate schedule.
Drink sufficient amounts of water to keep your body hydrated.
Wear comfortable and appropriate sportswear and shoes.
Listen to your body's signals and stop when you feel stressed or in pain.
Maintain regular breathing during exercise to ensure your body is supplied with oxygen.
Consult a specialist if you suffer from any health problems before starting exercise.
Variety your sports activities to avoid boredom and achieve a balance in fitness.
End your exercises with cool-down exercises to gradually reduce your activity level.
What to avoid when exercising:
Avoid exercising at a level not recommended in terms of strength and intensity. For example, if walking on a very steep slope, the individual should slow down when going up to avoid exerting extra effort.
Avoid exercising when feeling tired, and should postpone it until you get some rest.
Avoid exercising if you are seriously ill or have an infection or fever, and should wait a few days until the symptoms disappear, unless otherwise instructed by a doctor.
Avoid exercising if the weather conditions are not suitable, including:
Heat and humidity in the summer: It is preferable to walk in the morning or evening when the weather is cooler, to avoid exposing the heart to additional stress. The physical activity schedule should be changed when the temperature reaches 27 degrees Celsius and humidity reaches 80%.
In cold weather: It is best to walk during the warmest part of the day, and it is best to avoid exercising outdoors when the ground is slippery and covered with ice or when the temperature is below 7 degrees Celsius.
In extreme weather: It is best to exercise in a gym or leisure centre. You can also walk in shopping centres or malls, as these centres open early especially for walkers and provide information about the distance covered through the walking paths.
Avoid taking a very hot or very cold shower or sitting in saunas for a long time after exercising.
Avoid drinking alcoholic beverages before exercising.
Exercises to do at home this winter:
During the winter months, it can be hard to find the motivation to go to the gym. If you don’t find the motivation, you can still do some exercises at home. Staying active throughout the winter is important because it helps maintain strength and balance, and it can also help boost your mood and energy. Regular exercise can also improve your balance and prevent slips and falls during the winter months.
Below, fitness experts suggest 6 easy indoor exercises that you can do in the comfort of your own home.
1. Chair squats:
All you need for this exercise is a chair and maybe a mirror if you want to focus on improving your posture.
“Stand in front of a sturdy chair with your feet shoulder-width apart and lower your body by bending at the hips and knees as if you were going to sit down,” personal trainer Michael Bates tells The Independent. “Gently touch the chair with your bottom without sitting down completely, then stand back up to the starting position.”
“This exercise strengthens your quadriceps, hamstrings and glutes, and helps improve your balance and mobility,” Bates explains.
2. Wall push-ups:
Push-ups can be modified to suit all abilities.
“Stand a few feet away from a wall, place your hands on it at shoulder height, and slowly push your body towards the wall and back,” says exercise specialist Rowan Clift. “This exercise strengthens your chest, shoulders and arms, and helps build upper body strength and improve posture.”
3. Stand on one supported leg:
Try to do a couple of reps of this exercise each day if you want to improve your balance.
“Stand next to a chair or wall for support, shift your weight onto one foot, lift the other foot slightly off the floor, hold for 10-15 seconds, then switch legs,” says Bates. This exercise works your legs and core, and helps improve your balance and stability.
4. Heel-to-toe walk:
“Walk in a straight line, with the heel of one foot directly in front of the toes of the other,” says Clift. “Use a wall or table for balance if necessary. This strengthens your lower legs and core and helps improve balance and coordination, reducing the risk of falling.”
2. Wall push-ups:
The push-up can be modified to suit all abilities.
“Stand a few feet away from a wall, place your hands on it at shoulder height, and slowly push your body towards the wall and back,” says exercise specialist Rowan Clift. “This exercise strengthens your chest, shoulders and arms, and helps build upper body strength and improve posture.”
3. Stand on one supported leg:
Try to do a couple of reps of this exercise each day if you want to improve your balance.
“Stand next to a chair or wall for support, shift your weight onto one foot, lift the other foot slightly off the floor, hold for 10-15 seconds, then switch legs,” says Bates. This exercise works your legs and core, and helps improve your balance and stability.
4. Heel-to-toe walk
“Walk in a straight line, with the heel of one foot directly in front of the toes of the other,” says Clift. “Use a wall or table for balance if necessary. This strengthens your lower legs
and core and helps improve balance and coordination, reducing the risk of falling.
5. Core exercises:
“Lie on your back with your knees bent and take a deep breath, pushing your belly button out,” says Michael Vatika, an orthopaedic consultant. “As you exhale, pull your belly button in and hold for three seconds, then repeat. Your spine should remain in a neutral position.
This exercise strengthens the transverse abdominis and the internal and external obliques of the abdomen, and is great for people with recurring back and neck pain.
It teaches you how to activate those muscles that support the lumbar spine,” says Vatika. “By doing these exercises regularly, you can develop your rehabilitation and build back health and real strength, to maintain mobility as we age.
6. Seated Row with Resistance Band:
“Sit on the floor with your legs extended and a resistance band around your feet, holding the ends with both hands,” says Bates. “Keep your back straight and pull the band toward your waist, squeezing your shoulder blades together, then slowly return to the starting position.” This exercise strengthens your back muscles and improves your posture.