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Take a deep breath out

March 12th, 2014


Take a deep breath out

“Doctor! Give me medicine! I can’t do this anymore, all this exercise. My whole body hurts. If it weren’t for you, I wouldn’t have run for the past three days. This time I am just going to take medicine.”
One of my female patient, with her plump body, complained, carrying with her high cholesterol level. She said all of this before I could open my mouth, because she knew that the minute I saw her weight, blood pressure and cholesterol level, I would say something about them, so she opened the game first.
Usually, those who are overweight, even if they do not have heart disease, have high risks of getting artery diseases. For this patient, I insisted she had to watch her diet and exercise, because keeping her weight in a healthy range can significantly fight off a lot of diseases, as well as heart diseases.

This time she insisted right back that she would not exercise anymore, and that she had had enough with exercise, but she didn’t mention whether she had had enough with restricting her food. I could only smile at her because I’d seen it all before. I also remembered feeling the exact same way when I’d started exercising 10 years before.
Nothing in this world is free, so is good health. You have to work hard to make yourself healthy, and sometimes it is no sweet ride. The most important part is to realize the importance of staying healthy. If you exercise, at the very least, you get “exercise high” afterward. When you exercise, your body releases endorphin which makes you feel relaxed and addicted to exercise.
However, for endorphin to be released, you have to exercise to a certain level (at least half of your full capacity) and for a certain period of time. Three to five minutes of heavy exercise following 20 to 30 minutes of moderate level of exercise does the trick, and the endorphin stays for 15-60 minutes after the workout.
Light exercise such as walking doesn’t really trigger endorphin, so if you start by exercising lightly, you will not get that “exercise high”. When you gradually challenge yourself to tougher routines, you will get there.
The right way to start exercising is to start lightly and work your way up. If you have heart conditions, please consult your doctor.  The patient I mentioned, she started by running, and of course she got sore muscles instead of endorphin. She therefore felt discouraged and wanted to quit the fight.
Exercise also has other benefits such as keeping your heart strong, minimizing diabetes, lowering your blood pressure and cholesterol  level, making your bones stronger and can even prevent some type of cancer. However, these benefits take quite a long time of exercise.

Another benefit of exercise is stronger muscles, which can be achieved by lifting weights, even lightly. Don’t forget that there are three types of exercise. Aerobic exercise trains your heart and lungs, while stretching relaxes your muscles and joints, and resistance training strengthens your muscles which also helps older people walk more securely. Sticking to your exercise routine to all there three components is therefore very important.
Naturally, when we lift something heavy, we take a deep breath and hold our breath. When that activity is done, we exhale. This is not the right way to do it in particular if you have heart disease. It should actually be the opposite.

I told this to one of my 80 year old patient who ran regularly for half an hour everyday but never did any resistant exercise and stretching.  Because he was crazy about exercise frenetic  so he promised that he would start doing the three component of exercise.
He came back to see me two months later and told me that he loved stretching before and after running because it mad him have less muscle ache afterward.  The resistant exercise or weight lifting was also good because he could walk more stable.  However, to breath out when lifting a dumbbell up was so difficult initially and that was when he realized that he had breath incorrectly for 80 years!!!

Prof Nithi Mahanonda is consultant cardiologist and interventionist, Perfect Heart Institute.


ยาลดไขมัน (ตอน 1)
The Importance of Water
Antiplatelet Agents

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