Did you know that even small amounts of exercise
can lead to significant health benefits? Because of this, the American Heart
Association is urging adults to get moving, starting this April. A government
study estimates that nearly 80 percent of adult Americans do not get the
recommended amounts of exercise each week, potentially setting themselves up
for years of health problems.1 The guidelines are based on current
scientific evidence supporting the connections between physical activity,
overall health and well-being, disease prevention and quality of life. Are you
one of the 4 out of 5 Americans not meeting the guidelines? Get started today!
should you be exercising? 2
Get at least 150 minutes per week of
moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic
activity, or a combination of both, preferably spread throughout the week.
Add moderate- to high-intensity
muscle-strengthening activity (such as resistance or weights) on at least 2
days per week.
Spend less time sitting. Even light-intensity
activity can offset some of the risks of being sedentary.
Gain even more benefits by being active at least
300 minutes (5 hours) per week.
Increase amount and intensity gradually over
the benefits of exercising? 3
There are numerous reasons why you should exercise on a regular basis. For starters, your overall mood will improve. Regular exercise can relieve stress, anxiety, depression and anger. In addition, there are multiple health benefits. Being more active can help you:
Lower your blood pressure
Boost your levels of good cholesterol
Improve blood flow (circulation)
Keep your weight under control
Prevent bone loss that can lead to osteoporosis
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While exercising can be beneficial for anyone, people
with chronic conditions can significantly improve their health and manage their
symptoms. If you’re concerned about how often you can exercise or which
exercises are safe, talk to your doctor before starting your routine. Find out
what you need to know about chronic conditions and exercise!
Exercise Improve Your Symptoms?
There are four main types of exercise that can
help you manage your symptoms and improve your health; Aerobic, High-intensity,
Strength training and flexibility exercises (You can find descriptions of each,
By practicing one or more of these exercise methods, you’ll be able to directly
impact your chronic conditions symptoms.
disease. Regular exercise can help improve your heart health. Recent
studies have shown that interval training is often tolerated well in people
with heart disease, and it can produce significant benefits.
Regular exercise can help insulin more effectively lower your blood sugar
level. Physical activity can also help you control your weight and boost your
Often, exercise can help control the frequency and severity of asthma attacks.
Regular low-impact aerobic activities can increase strength and endurance in
your back and improve muscle function. Abdominal and back muscle exercises
(core-strengthening exercises) may help reduce symptoms by strengthening the
muscles around your spine.
Check with Your Doctor & Get Started Today!
Checking with your doctor before exercising is
never a bad idea, depending on your condition(s) there could be some important
precautions you need to take. They will also be able to provide recommendations
with pain reduction and necessary dietary adjustments. If you feel nervous
starting alone, you might want to consider a group exercise program. You might
also find condition-specific programs at your local hospital or clinic.
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While medications can help treat and manage migraines, there are plenty of other healthy habits that can sometimes help prevent migraines. Lifestyle choices that promote good health can also reduce the frequency and severity of your migraines.1 Here are a few ways you can change up your routine to help prevent migraines:
Create Good Sleep Habits
Oftentimes, migraines can be triggered back lack of sleep. It’s important to not only build a good routine, but have proper sleep hygiene including:
Minimize Distractions: Stay off your phone and don’t watch TV in bed. It’s important to save your bedroom solely for sleep.
Reduce Stimulants: Avoid caffeine and other stimulants that can interfere with sleep a few hours before bed.
Exercise & Eat Healthy
During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse.1 Your diet can also impact your migraines, it’s important to keep track of what you eat and try to identify and potential triggers.
Keep a Migraine Diary
Triggers can vary for any person who suffers from migraines. It’s important to keep track when your migraines start and what you were doing before, to help identify any possible triggers. According to the mayo clinic, until recently, avoiding migraine triggers was considered the best advice. But new research suggests this may actually increase sensitivity to potential triggers. A more useful approach may be to learn to cope with these headache triggers by using behavioral management techniques, such as identifying and challenging negative thoughts, relaxation training and stress reduction.
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