Brisk walk can strengthen heart

A good brisk walk is enough to strengthen your heart, researchers have found.

Some experts believe that only strenuous activity has any beneficial effect.

But a study of obese adults found moderate exercise was enough to raise the heart beat to recommended levels.

The researchers, from the University of Massachusetts, Boston, reported their findings at a meeting of the American Heart Association.

Advisory groups recommend that exercise must push the heart rate up to at least 55% of its maximum to have any positive impact.

Many believe that vigorous exercise is the only way to do this - but the latest study suggests this is not necessarily true.

You really can get your heart rate up to the level that your doctor would recommend, and you don't have to jog or run to do it
Professor Kyle McInnis
Rather than the old adage that there is "no pain, no gain", they believe that "if the pace feels right, it probably is".

Lead researcher Professor Kyle McInnis said: "A large segment of the population still believes exercise must be vigorous, demanding or involve more complicated activities than walking to adequately raise one's heart rate.

"This perception of 'no pain, no gain' can discourage people from starting to exercise at all."

Treadmill tests

The researchers studied 84 obese adults who were seeking professional advice on a safe level of exercise.

At the first visit, researchers measured heart rate and oxygen use, while the subjects walked on a treadmill with a gradually increasing steepness until they felt tired.

On a different day, the subjects walked one mile on the treadmill with instructions to maintain a "brisk but comfortable" pace.

Participants completed the walk in an average of 18.7 minutes, at an average speed of 3.2 miles per hour.

During the self-paced walk, all the participants achieved the recommended levels of exercise intensity, based on their previous heart rate measures.

Thirteen were at moderate intensity (55-69% of maximum heart rate), 58 at hard intensity (70-89%) and 13 at very hard intensity (90-100%).

Professor McInnis said: "Comparison with the treadmill tests showed that when participants self-selected a speed that was comfortable but brisk, their heart rate and level of exertion was in a safe range but high enough to improve their cardiovascular fitness.

"You really can get your heart rate up to the level that your doctor would recommend, and you don't have to jog or run to do it."

Forget the gym

Dr Kevin Channer, a consultant cardiologist at the Royal Hallamshire, told BBC News Online he was concerned that many people thought it was too tough to try to get fit.

"If you do nothing at all then your cardiovascular risk is higher than somebody who takes exercise, but if you are obsessive about exercise and run for 15 miles every day, then your risk starts to rise again," he said.

"Being healthy isn't difficult. People don't need to play sport or go to the gym, they simply need to get out of their cars and go for a walk."

Dr Hugo Crombie, of the Health Development Agency, said everybody should try to take a minimum of 30 minutes moderate activity on at least five days of the week.

He said: "Walking is excellent exercise - not only does it provide the sort of activity to benefit health but it does not need any special skills, equipment or access to a gym.

"The evidence shows that people can be encouraged to walk more and that this increase can be maintained over the years."

A British Heart Foundation cardiac nurse said: "Brisk, regular walking is the ideal way for people to get the exercise they need to benefit their health: it's free and easy for most people to fit into their daily life and can influence weight loss, blood pressure, diabetes and cholesterol levels.

"It also provides a cardiovascular workout without putting too much strain on the heart."

Story from BBC NEWS:
http://news.bbc.co.uk/go/pr/fr/-/2/hi/health/3260525.stm

Published: 2003/11/15 00:02:13 GMT

Ask EWG: What is "fragrance"?

Beauty is not in the face; beauty is a light in the heart

“Beauty is

not in the face;

beauty is

a light in the heart”

Kahlil Gibran

***How many hearts can you see in the picture above?
If less that twelve try harder!

Beautiful quotations, pictures and icons

Beauty quotes by Salma Hayek

People often say that

'beauty is in the eye of the beholder,'

and I say that

the most liberating thing about beauty is realizing

that you are the beholder.

This empowers us to find beauty

in places where others have not dared to look,

including inside ourselves.

-- Salma Hayek

Luxury facial treatments from the comfort of our home

Yesterday my daughters and me were doing manicure and today we were doing facial after lunch. Actually my mask was finished. So I made it using French active green clay mixed with rose water and jojoba oil. I also add essential oils of lemon myrtle, geranium and ylang ylang. After mixing it well I put it in the 60 g amber jar and close it with it's lid. Anytime I feel like using the mask it's ready to be used.

I felt like having a facial after making the mask. I asked my mother in law if she would like one. She didn't say no because it was a way of relaxing while her face was getting clean. My plan was to do it to others so then one of them will do it to me.

While I was doing the facial to my mother in law my 6 years old daughter, Tazzie, wanted to help. Then she ended doing facial for her older sisters Honey and Kay. She was doing the simple facial steps of cleansing, exfoliating, toning and moisturising. I was doing a luxury facial treatment to my mother in law which including facial steam, mask and facial massage. She really enjoyed and felt relax while I touch her face gently.

Then it was my turn for facial. First I had my face steam using hot water in a mixing bowl. I add few drops of bergamot essential oil before I used a towel to cover my head and the bowl formed like tent. When I finished the steam which took about 10 minutes, I lay down in my lounge room to begin the luxury facial treatment.

My daughter, Honey did the facial on me. The minutes she put her finger on me I felt relax. She clean my face with Misk Aroma Facial Cream Cleanser which I made using safflower oil and soy bean oil with essential oils of lavender, lemon and tea tree. Then she used two round facial sponges to clean my face and toning it with Misk Aroma Neroli Aromatic Mist before she exfoliating with Misk Aroma Glowing Facial Scrub made with safflower and soy bean oil, witch hazel extract, french active green clay and cocoa butter. I used walnut shell powder for exfoliation and added essential oils of lavender, ylang ylang and geranium. Again after cleaning my face Honey sprayed it with Misk Aroma Neroli Aromatic Mist.

After the exfoliating, Honey spread my face with the mask I made just before I started doing facial. She also cut two slices of cucumber and put them on my eyes. The mask took about 30 minutes to dry before she cleaned using wet sponges. In between the cleansing, exfoliating and applying tha mask, Honey sprayed a few mist of Misk Aroma Neroli Aromatic Mist to remove surplus dirt from the skin and also to refresh it.

Honey didn't know how to do facial massage so instead of massaging my face she just moisturising it using Misk Aroma Rosehip Cream which I made using rosehip oil, macadamia oil. jojoba oil, cocoa and shea butters, vitamin E and essential oils of lavender, neroli, sandalwood, ylang ylang, rosewood and carrot seed.

I had a wonderful afternoon with my family doing facial to them and having it myself from the comfort of my own home.

Have A Beautiful Day