Hard working Executives like you,

often ignore their own health

under the pretext of time.

Are you doing justice to

your company, your work,
your self, your family ??
Heart Disease is one of the most common
diseases afflicting today's executives.
Caused by Excessive stress,
Smoking, High calorie diet,
Sedentary lifestyle, this
disease is the no.1 killer of
today's executives.`
 Sedentary life
Smoking High Cholesterol
High Calorie diet High Blood Pressure
Stress Over Weight
Alcohol

Angina
Family??
Family Heart Attack
Cardiac Arrest
Job??
Job Heart Failure
Expenses?
Expenses?
Peaceof
Peace ofMind?
Mind?
Blockage in Coronary Arteries
OR
Clot in Coronary Arteries
OR
Constriction of Coronary Arteries
 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 20 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 CHOLESTROL – 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.
• WALKING AND FITNESS - Regular brisk
walking improves muscle tone, makes
your heart stronger and gives you that bite
of fitness. Do it regularly for 20 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.
 KNEE EXTENSION
Strengthens muscles in front of thigh and shin.
1. 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.
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.
5. Slowly lower leg back down. Pause.
6. Repeat with other leg.
7. Alternate legs until you have done 8 to 15 repetitions
with each leg.
8. Rest; then do another set of 8 to 15 alternating
repetitions
 Straight Leg Raises:  Supine, Abduction, Adduction

Exercises
for
           
Knee
           
Knee Flexion Knee Extension Hip Flexion
   
  
Pain
   
    Relief
           

           Calf Raises Squats Front Step-Ups

  

Calf Raises Standing Terminal Knee Extensions Heel Slides

 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

20 MINUTES EVERY DAY

Strengthen your heart & your health by
Walking 20 minutes briskly every day.