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	<title>coronary heart disease Archives | Ovadia OLD Site</title>
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		<title>How cardiovascular training can increase your lifespan</title>
		<link>https://ovadiahearthealth.com/old-site/2022/08/21/how-cardiovascular-training-can-increase-your-lifespan/</link>
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		<dc:creator><![CDATA[Dr. Philip Ovadia]]></dc:creator>
		<pubDate>Sun, 21 Aug 2022 18:21:59 +0000</pubDate>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[cardiovascular training]]></category>
		<category><![CDATA[coronary heart disease]]></category>
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					<description><![CDATA[<p>Everyone has an opinion about how to live a longer and healthier life. Some swear by specific diets or supplements, while others point to genetics or even sheer luck. From a scientific perspective, there is one important factor that remains ever present in the longevity equation: cardiovascular training. There&#8217;s simply no downside to regular cardiovascular &#8230;</p>
<p class="read-more"> <a class="" href="https://ovadiahearthealth.com/old-site/2022/08/21/how-cardiovascular-training-can-increase-your-lifespan/"> <span class="screen-reader-text">How cardiovascular training can increase your lifespan</span> Read More &#187;</a></p>
<p>The post <a href="https://ovadiahearthealth.com/old-site/2022/08/21/how-cardiovascular-training-can-increase-your-lifespan/">How cardiovascular training can increase your lifespan</a> appeared first on <a href="https://ovadiahearthealth.com/old-site">Ovadia OLD Site</a>.</p>
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										<content:encoded><![CDATA[<p><span style="font-weight: 400;">Everyone has an opinion about how to live a longer and healthier life. Some swear by specific diets or supplements, while others point to genetics or even sheer luck.</span></p>
<p><span style="font-weight: 400;">From a scientific perspective, there is one important factor that remains ever present in the longevity equation:</span><a href="https://ovadiahearthealth.com/old-site/2022/05/22/what-do-people-mean-by-cardiovascular-health/"> <span style="font-weight: 400;">cardiovascular training</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">There&#8217;s simply no downside to regular cardiovascular training. Not only does it strengthen the muscles and improve your physical endurance, but it may fight against certain processes that effect your metabolic health.</span></p>
<h2>How cardiovascular training works to improve cardiovascular health</h2>
<p><span style="font-weight: 400;">The benefits of cardiovascular training have been scientifically measured for decades. Even 30 minutes of exercise a day leads to a</span><a href="https://www.bmj.com/content/370/bmj.m2031"> <span style="font-weight: 400;">drop in all cause mortality</span></a><span style="font-weight: 400;"> and defends against chronic illnesses such as:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><a href="https://ovadiahearthealth.com/old-site/2022/06/10/i-have-been-diagnosed-with-high-blood-pressure-what-should-i-do/"><span style="font-weight: 400;">Arterial hypertension</span></a></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Type 2 diabetes</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dyslipidemia</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stroke</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cancer</span></li>
</ul>
<p><span style="font-weight: 400;">Cardiovascular training can also reduce your risk of coronary heart disease. One study found that men who performed regular cardiovascular training had a</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5511058/"> <span style="font-weight: 400;">7% lower risk</span></a><span style="font-weight: 400;"> of developing coronary heart disease than those who didn&#8217;t exercise at all. For women, these risks were reduced by 11%.</span></p>
<p><span style="font-weight: 400;">Apart from </span><a href="https://ovadiahearthealth.com/old-site/2022/07/24/the-7-principles-of-metabolic-health/"><span style="font-weight: 400;">metabolic benefits</span></a><span style="font-weight: 400;">, cardiovascular training can do a wealth of good for your mind, body, and emotional state. Exercise is linked with a</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/"> <span style="font-weight: 400;">reduction of depression factors</span></a><span style="font-weight: 400;"> and an</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/"> <span style="font-weight: 400;">increase of serotonin</span></a><span style="font-weight: 400;">, which may help to regulate sleep schedules and reduce lingering stress. </span><a href="https://ovadiahearthealth.com/old-site/2022/06/05/how-can-i-manage-workplace-stress/"><span style="font-weight: 400;">Less stress</span></a><span style="font-weight: 400;"> and more sleep are important factors in a long and healthy life.</span></p>
<p><span style="font-weight: 400;">A regular cardiovascular training schedule may even improve your cognitive function as you age. This reduces your risks for</span><a href="https://ovadiahearthealth.com/old-site/2022/07/17/metabolic-health-mental-health-and-addiction/"> <span style="font-weight: 400;">mental illnesses</span></a><span style="font-weight: 400;"> such as dementia</span><a href="https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/physical-exercise#:~:text=Exercising%20in%20mid%2Dlife&amp;text=Combining%20the%20results%20of%2011,reduced%20by%2045%20per%20cent."> <span style="font-weight: 400;">by nearly 30%</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">All of which means that when it comes to living a long and healthy life, cardiovascular training should be in your routine. Even just a few minutes of cardio per day may help you live </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3395188/#:~:text=All%20studies%20reported%20a%20higher,%3A%203.9%20%C2%B1%201.8%20years)."><span style="font-weight: 400;">6.9 years longer</span></a><span style="font-weight: 400;"> than non-active people.</span></p>
<h2>Improve cardiovascular health with simple cardiovascular training</h2>
<p><span style="font-weight: 400;">Regular training helps to strengthen the muscle walls and function of the heart, which increases oxygen to the brain. This leads to the</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789405/"> <span style="font-weight: 400;">creation of more neurons</span></a><span style="font-weight: 400;">, which makes you smarter, faster, and more capable of complex work.</span></p>
<p><span style="font-weight: 400;">All of this leads to a longer, healthier, and most importantly, higher quality lifecycle.</span></p>
<p><span style="font-weight: 400;">I encourage you to exercise at least 30 minutes a day for five days per week. Varying the intensity and activity can keep things interesting, although there&#8217;s no harm in maintaining a similar </span><a href="https://ovadiahearthealth.com/old-site/2022/08/07/7-daily-exercises-to-boost-heart-health/"><span style="font-weight: 400;">exercise regime</span></a><span style="font-weight: 400;"> over time.</span></p>
<p><span style="font-weight: 400;">Keep in mind that the stronger you become, the more intense your workouts should be. This is a natural process; don’t force anything before you’re ready.</span></p>
<p><span style="font-weight: 400;">There are a number of activities that count as cardiovascular training. I always tell patients to focus on an option that works best with their lifestyle:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Playing an active team sport. This encourages you to push yourself to an acceptable degree while providing social benefits (e.g. being part of a team).</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Jogging or running. This is simple, quick, and free. If you&#8217;re not ready for a more strenuous pace, take a brisk walk around the neighborhood instead.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Resistance training. Weights are going to make the biggest impact on your health and</span><a href="https://ovadiahearthealth.com/old-site/2022/06/19/how-important-is-metabolic-health-and-why-havent-i-heard-of-it/"> <span style="font-weight: 400;">metabolic wellness</span></a><span style="font-weight: 400;">.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Interval training. Sometimes referred to as HIIT, these high intensity workouts are great for endurance and for getting fast results. Just remember to be gentle on your joints; these exercises often require significant legwork and fast movements.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Swimming. If you struggle with osteoporosis or arthritis, water aerobics will be an excellent way to train the heart. Swimming laps will be perfectly acceptable, although you can also swim in a class setting if you feel more comfortable.</span></li>
</ul>
<p><span style="font-weight: 400;">Cardiovascular training isn&#8217;t a magical solution that guarantees a longer lifespan. However, it is a powerful quality of life enhancement that keeps your body, mind, and</span><a href="https://ovadiahearthealth.com/old-site/2022/07/10/how-can-i-learn-more-about-metabolic-health/"> <span style="font-weight: 400;">metabolic health</span></a><span style="font-weight: 400;"> in peak condition as you age.</span></p>
<h2>Improving heart health with heart health training</h2>
<p><span style="font-weight: 400;">If you aren&#8217;t engaging in regular</span><a href="https://ovadiahearthealth.com/old-site/2022/06/26/how-small-daily-changes-will-improve-cardiovascular-health/"> <span style="font-weight: 400;">cardiovascular training</span></a><span style="font-weight: 400;">, I highly recommend adding it to your daily routine. Not only is there ample scientific evidence to support its usefulness, but you may come to enjoy its secondary benefits as well — particularly its effect on your waistline.</span></p>
<p><span style="font-weight: 400;">It can be difficult to know where to start with cardiovascular training, particularly if you are struggling with unique health concerns. In this case, it may be beneficial to work with a certified heart health coach. These metabolic professionals have years of experience with coaching and support in order to improve their patient&#8217;s cardiovascular health.</span></p>
<p><span style="font-weight: 400;">You can </span><a href="https://ovadiahearthealth.com/old-site/talk-to-ovadia/"><span style="font-weight: 400;">book a 15-minute call</span></a><span style="font-weight: 400;"> with me today and I will happily customize a list of training approaches that align with your age, health, and</span><a href="https://ifixhearts.co/"> <span style="font-weight: 400;">metabolic wellness</span></a><span style="font-weight: 400;"> factors.</span></p>
<p>The post <a href="https://ovadiahearthealth.com/old-site/2022/08/21/how-cardiovascular-training-can-increase-your-lifespan/">How cardiovascular training can increase your lifespan</a> appeared first on <a href="https://ovadiahearthealth.com/old-site">Ovadia OLD Site</a>.</p>
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		<title>Managing workplace health in a high-pressure industry</title>
		<link>https://ovadiahearthealth.com/old-site/2022/02/13/managing-workplace-health-in-a-high-pressure-industry/</link>
					<comments>https://ovadiahearthealth.com/old-site/2022/02/13/managing-workplace-health-in-a-high-pressure-industry/#respond</comments>
		
		<dc:creator><![CDATA[Dr. Philip Ovadia]]></dc:creator>
		<pubDate>Sun, 13 Feb 2022 20:54:16 +0000</pubDate>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[cardiovascular disease]]></category>
		<category><![CDATA[coronary heart disease]]></category>
		<category><![CDATA[metabolic health]]></category>
		<category><![CDATA[stress]]></category>
		<category><![CDATA[workplace health]]></category>
		<guid isPermaLink="false">https://ovadiahearthealth.com/old-site/?p=14843</guid>

					<description><![CDATA[<p>“I don’t have time.” That’s a common remark for people in high-pressure jobs, particularly business owners and senior members of the organization. But as the common saying goes, if you can’t find time to be healthy, you’ll have to find time to be ill.  You wouldn’t be the first person to make the mistake of &#8230;</p>
<p class="read-more"> <a class="" href="https://ovadiahearthealth.com/old-site/2022/02/13/managing-workplace-health-in-a-high-pressure-industry/"> <span class="screen-reader-text">Managing workplace health in a high-pressure industry</span> Read More &#187;</a></p>
<p>The post <a href="https://ovadiahearthealth.com/old-site/2022/02/13/managing-workplace-health-in-a-high-pressure-industry/">Managing workplace health in a high-pressure industry</a> appeared first on <a href="https://ovadiahearthealth.com/old-site">Ovadia OLD Site</a>.</p>
]]></description>
										<content:encoded><![CDATA[<p><span style="font-weight: 400;">“I don’t have time.”</span></p>
<p><span style="font-weight: 400;">That’s a common remark for people in high-pressure jobs, particularly business owners and senior members of the organization.</span></p>
<p><span style="font-weight: 400;">But as the common saying goes, if you can’t find time to be healthy, you’ll have to find time to be ill. </span></p>
<p><span style="font-weight: 400;">You wouldn’t be the first person to make the mistake of </span><a href="https://ovadiahearthealth.com/old-site/2021/06/24/stop-sacrificing-your-health-for-your-business/"><span style="font-weight: 400;">sacrificing health for your business</span></a><span style="font-weight: 400;">, and it’s easy to decide that we’re too busy to workout, or that we need to grab a quick snack on the go. But this is wrong. </span></p>
<p><span style="font-weight: 400;">Personal health aside, ignoring your health can have a significant negative impact on the business you’re working so hard to grow.</span></p>
<p><span style="font-weight: 400;">How significant?</span></p>
<p><span style="font-weight: 400;">The CDC claims that </span><a href="https://www.cdcfoundation.org/pr/2015/worker-illness-and-injury-costs-us-employers-225-billion-annually"><span style="font-weight: 400;">sick days cost American businesses over $200 billion a year</span></a><span style="font-weight: 400;">. </span></p>
<p><span style="font-weight: 400;">It doesn’t have to be this way.</span></p>
<h2>How high-pressure jobs cause stress</h2>
<p><span style="font-weight: 400;">Responsibility brings additional stress. Specifics naturally vary from one role to another but common ones are:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Long hours</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Travel</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lack of sleep</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Frequently eating at restaurants or fast food</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Skipping meals and consuming a lot of energy drinks or caffeine</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Deadlines</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Competition</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pressure to meet targets</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Anxiety</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lack of exercise</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Working too hard</span></li>
</ul>
<p><span style="font-weight: 400;">When you’re invested in a business, putting it first feels like the important thing to do. The irony is that in order to truly give your best at work, you need to prioritize your own health.</span></p>
<p><span style="font-weight: 400;">Yet people often put it down their list of priorities. “I’ll worry about that later,” they say. </span></p>
<p><span style="font-weight: 400;">But “later” rarely comes. When one business objective is met, another takes its place. Before you know it, years have passed and your health gets worse and worse.</span></p>
<p><span style="font-weight: 400;">For many people, it takes a serious health scare to prompt them into action.</span></p>
<h2>The reality of workplace stress</h2>
<p><span style="font-weight: 400;">The impact that </span><a href="https://www.stress.org/stress-and-heart-disease"><span style="font-weight: 400;">stress has on the heart</span></a><span style="font-weight: 400;"> has been known for a long time, in both the short term and the longer term.</span></p>
<p><span style="font-weight: 400;">A </span><a href="https://www.healthline.com/health/heart-disease/stress-is-a-factor-that-contributes-to-heart-disease-risk#how-stress-affects-your-heart"><span style="font-weight: 400;">study conducted in 2021 found that chronic stress could be linked to</span></a><span style="font-weight: 400;"> an increased risk of:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cardiovascular disease</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Coronary heart disease</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stroke</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Death</span></li>
</ul>
<p><span style="font-weight: 400;">Realistically, stress can’t be fully avoided. And that’s okay &#8211; it doesn’t need to be eliminated, it just needs to be managed.</span></p>
<p><span style="font-weight: 400;">If you struggle with taking care of yourself because it feels like using time that you should be working, focus on reframing that. First, getting healthy doesn’t have to take a lot of time, and a lot of it just requires making different decisions. For example, instead of buying a readymade lunch, prepare something at home. Instead of using the elevator all the time, take the stairs. Have walking meetings when possible, instead of sitting down all the time. Invest in a standing desk to help get your body using its own muscles again.</span></p>
<p><span style="font-weight: 400;">Second, remind yourself that these actions will positively impact your business.</span></p>
<p><span style="font-weight: 400;">Stress manifests itself with physical symptoms, like a lack of energy, feeling unwell, and insomnia. Any of these will stop you bringing your A game to work, which will hamper its growth.</span></p>
<p><span style="font-weight: 400;">In fact, stress </span><a href="https://comparecamp.com/stress-statistics/"><span style="font-weight: 400;">is estimated to cost the US industry more than $300 billion in losses.</span></a><span style="font-weight: 400;"> Do you want to contribute to this statistic?</span></p>
<h2>How to protect yourself against workplace stress</h2>
<p><span style="font-weight: 400;">Given that you can’t eliminate or avoid stress entirely, and it’s likely that you enjoy the high-pressure role, your best approach is to improve your overall health.</span></p>
<p><span style="font-weight: 400;">This includes stress management, where you learn strategies to reduce the impact external factors have on your stress levels and wellbeing.</span></p>
<p><span style="font-weight: 400;">It also includes adding exercise to your </span><a href="https://ovadiahearthealth.com/old-site/2021/11/07/strategies-to-prevent-heart-disease/"><span style="font-weight: 400;">daily routines</span></a><span style="font-weight: 400;"> and adopting a truly healthy diet (</span><a href="https://ovadiahearthealth.com/old-site/2021/06/28/being-healthy-is-harder-than-influencers-suggest/"><span style="font-weight: 400;">which means ignoring most of the advice we see</span></a><span style="font-weight: 400;">).</span></p>
<p><span style="font-weight: 400;">One approach is to learn which steps to take yourself &#8211; this is possible, but requires significant time and trial and error.</span></p>
<p><span style="font-weight: 400;">Alternatively, you could save significant time and reap immediate benefits by </span><a href="https://ovadiahearthealth.com/old-site/2021/08/02/the-benefits-of-metabolic-health-business-coaching/"><span style="font-weight: 400;">working with a metabolic health coach</span></a><span style="font-weight: 400;">. With this, you and your team will learn how to make decisions that not only start to help you straight away, but have long-lasting benefits too. Best of all, the information will help you to make better decisions at work as well as at home, leading to true health.</span></p>
<p><span style="font-weight: 400;">Today can be the day you change your entire future and supercharge your business.</span></p>
<p><span style="font-weight: 400;">If you’re ready, </span><a href="https://ovadiahearthealth.com/old-site/for-employers/"><span style="font-weight: 400;">click here to find out more about metabolic health coaching</span></a><span style="font-weight: 400;">.</span></p>
<p>The post <a href="https://ovadiahearthealth.com/old-site/2022/02/13/managing-workplace-health-in-a-high-pressure-industry/">Managing workplace health in a high-pressure industry</a> appeared first on <a href="https://ovadiahearthealth.com/old-site">Ovadia OLD Site</a>.</p>
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