The study found that any kind of exercise was very useful in correcting vascular dysfunction in patients who had suffered a heart attack, no difference was found between resistance training, aerobics or in combination.

But the improvement in blood flow observed in the 209 survivors who participated in the study, was lost after four weeks of the cessation of exercise. This proves that this kind of patients should be kept in a constant training program to maintain vascular benefits.

Exercises for the heart of the test participants were randomly assigned to aerobic exercises, resistance exercises and a combination of aerobic and resistance training.

Those who did aerobic exercise had four sessions a week, which included a ten-minute warm-up, forty minutes of cycling, which increased the heart rate to 75 percent of the maximum and ten minutes of cooling.

Resistance exercises included four sessions a week to ten exercises with weights and rubber bands, which lasted from 45 to 60 seconds with rest intervals of 15 to 30 seconds.

According to Dr. Johnny Lee, an assistant clinical professor of medicine at Mount Sinai Medical Center in New York City, “If this applies to the sickest patients, that if you lose the benefit for shows that continue to exercise can only a positive effect if you are a normal subject without heart disease. ”

Reason enough to consider seriously and responsibly the start a fitness program that includes at least 2 to 3 sessions per week.

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True, not acquired in any pharmacy and of course prescription is unattainable, but the daily dose of exercise is valid for any age, being able to take anywhere and helps us live longer and better. No doubt this is a miracle drug, fantastic and free.

Most times we get lost looking for a solution in the labyrinthine world of potions or pills waiting an extra intake of energy, health and even rejuvenation, yet the solution may lie in our hands, and that scientifically, there is evidence that the moderate physical activity done regularly is key to improving the quality of life, prevent the development and progression of many chronic diseases and delay the effects of aging.

Notwithstanding any physical activity should be governed to some principles to take into account, such as individualization, as each person has different characteristics, adaptation, because it is necessary to apply a series of incentives to our body in succession, producing adapted in various devices and systems thereof; adequacy of the stimulus, as this should be adequate for the level of physical condition of each subject, progression, given that the effort should be increased gradually; Continuity, since need to be carried out regularly; adequacy, age, very important to keep in mind, as how to adapt to different training stimuli depends on the person’s biological age, which does not correspond to the chronological … .

That said, we very conscious that any person can make a program of physical activity without limits of age and sex, but can advise that, in light and moderate activities, we must submit to a basic examination by our doctor.

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How can we sleep the hours we need? Here are some ideas:

1. Staying active during the day. You’ve probably noticed how small children running around … and depth of his dream. Follow the example of small and do physical exercise at least 60 minutes per day. Physical activity can reduce stress and help you feel more relaxed. But do not exercise too close to the time of going to sleep because they will have the opposite effect desired because the body will be too hot or will note have enough time to cool down.
2. No drugs or alcohol. Many people believe that alcohol or drugs relax them and cause drowsiness, but it is not. Alcohol and drugs disturb sleep and increase the likelihood of waking in the middle of the night.
3. Goodnight to electronic devices. Experts recommend using the bed only for sleeping. If you can not turn your bedroom into a technology-free zone, off at least an hour or more every time before lights out. Nothing says “Wake up, something is happening!” More explicitly than the buzz of a text message or the warning sound of an instant message.
4. Have a bedtime routine. Go to bed at the same time every day helps the body expect sleep. Establish a set routine for sleep can increase the relaxing effect. So relax every night reading, listening to music, spending time with a pet, writing in a journal or doing anything else that relaxes you.
5. Wait a good night’s sleep. Stress can cause insomnia: the more desperate not to sleep, most at risk of staying awake staring at the ceiling. Instead of worrying because you can not sleep, remind yourself that you can. Say “good sleep tonight” several times during the day. It may also be useful to practice breathing exercises and gentle yoga positions before going to bed.

We all have a sleepless night every now and then. But if you have trouble sleeping and you think are affecting your mood or performance, consult your doctor.

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