Exercises, Work Out,

2. Heart Disease is one of the
most common diseases
afflicting today's workers.

3. Caused by Excessive stress, Smoking, High
calorie diet, Sedentary lifestyle, this disease
is the no.1 killer of today's employees.

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

5. 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 .

6. Take a brisk walk for 30 minutes
per day, Every day.

7. 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.

8.  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.

9.  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.

10.  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.

11. KNEE EXTENSION
Strengthens muscles in front of thigh and shin
3. 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.
4. Slowly extend one leg in front of you as straight as possible.
5. Flex foot to point toes toward head.
6. Hold position for 1 to 2 seconds.
7. Slowly lower leg back down. Pause.
8. Repeat with other leg.
9. Alternate legs until you have done 8 to 15 repetitions with each leg.
Rest; then do another set of 1 to 7 alternating repetitions

12. 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

13. 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

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