BRISK WALK

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.

Family ? Job ? Expenses? Peace of Mind? High Cholesterol High Blood Pressure Over Weight Sedentary life Smoking High Calorie diet Stress Alcohol Family ? Job ? Expenses? Peace of Mind? Angina Heart Attack Cardiac Arrest Heart Failure Blockage in Coronary Arteries OR Clot in Coronary Arteries Constriction of Coronary Arteries

After all, it’s your life, You can start with a simple step. 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 CHOLESTEROL – 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.

Caution for those with knee pain: Walk at normal pace. 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: While walking do not talk as it disturbs the heart beat rate. Walk quietly. Caution for those with knee pain: Walk at normal pace. Do knee stretching exercises as shown in next two slides.

Strengthens muscles in front of thigh and shin. KNEE EXTENSION Strengthens muscles in front of thigh and shin. Sit in chair. Only the balls of your feet and your toes should rest on the floor. Put rolled towel under thighs, if needed, to lift your feet. Rest your hands on your thighs or on the sides of the chair. 2. Slowly extend one leg in front of you as straight as possible. 3. Flex foot to point toes toward head. 4. Hold position for 1 to 2 seconds.

Slowly lower leg back down. Pause. Repeat with other leg. Alternate legs until you have done 8 to 15 repetitions with each leg. Rest; then do another set of 8 to 15 alternating repetitions

Straight Leg Raises: Supine, Abduction, Adduction Exercises for Knee Pain Relief Straight Leg Raises:  Supine, Abduction, Adduction Calf Raises             Hip Flexion Knee Flexion Knee Extension                                        Calf Raises Front Step-Ups            Squats    Standing Terminal Knee Extensions Heel Slides

BUILD IT IN YOUR DAILY ROUTINE WALKING SIMPLEST - CHEAPEST - EASIEST 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

THANK YOU Strengthen your heart & your health by Walking 30 minutes briskly every day Please click your mouse , I have to go back to my job. Contributed by: Djodi Ismanto , Group Sumatera Berlian Motors www.djodiismanto.blogspot.com

low density lipoprotein ( LDL C) Bad High density lipoprotein ( HDL C ) Good

NORMAL LUNGS & ALVEOLI + HEALTHY LUNG + LUNG DAMAGED BY SMOKING