22 august 2024 : Mornings are most beneficial when dedicated to relaxing the muscles, stretching the body, and mentally preparing for the day ahead. If we retire for the night burdened with tension and stress, we often awaken feeling overwhelmed. This state can influence our entire day, leading to feelings of irritability and frustration. The foundation for a restorative night’s sleep and a revitalizing morning lies in releasing stress and anticipating a brighter tomorrow. While this may seem challenging, engaging in workouts and gentle stretches can significantly enhance our mood and provide new insights into managing our challenges. Below are five exercises designed to promote happiness and well-being throughout the day.
5 exercises to promote happiness and health in the morning
Walking or running:
Embarking on a morning walk with a family member or partner can greatly benefit both physical and mental well-being. This activity serves as a low-impact workout that enhances overall body circulation.
Envision cycling through familiar streets or a park during the early hours, enjoying the experience while simultaneously exercising your lower body. Cycling is a low-impact workout that offers remarkable health advantages when practiced consistently.
This warm-up routine emphasizes stretching the upper body muscles. It involves positioning oneself on all fours, gradually elevating the upper body to stretch the spine, followed by an inward stretch of the spine.
This routine effectively enhances cardiovascular health by engaging every muscle group in the body. Simply stand, stretch your legs, raise your arms upward, and then swiftly return to the starting position. The effectiveness lies in the repetition of this movement.
To perform this exercise, extend your arms outward, position your legs shoulder-width apart, and assume a seated posture. Continue this for a duration until you begin to feel the burn in your thigh muscles.
Long-Term Effects
Coronary Artery Disease (CAD): Individuals who smoke are 2 to 4 times more susceptible to developing CAD compared to those who do not smoke. This ailment can result in chest discomfort, myocardial infarctions, and unexpected cardiac fatalities. The likelihood of developing CAD is directly related to both the quantity of cigarettes consumed and the length of time spent smoking.
Heart Failure: Prolonged smoking inflicts damage on the cardiac muscle, which can lead to heart failure. This condition is characterized by the heart’s inability to pump blood efficiently, manifesting in symptoms such as dyspnea, exhaustion, and fluid accumulation. Hypertension and atherosclerosis induced by smoking are significant factors contributing to heart failure.
Stroke: The risk of stroke is doubled among smokers, largely due to smoking’s role in fostering atherosclerosis and the formation of blood clots. Strokes can result in long-lasting disabilities or fatalities, contingent upon the severity and the specific region of the brain that is impacted.
Peripheral Artery Disease (PAD): Smoking also adversely affects the arteries beyond the heart, resulting in PAD. This condition is associated with pain and numbness in the extremities and heightens the risk of infections and ulcers, which may occasionally require amputation.
Influence on Recovery and Treatment
Dr. Abhijit Borse stated, “For those with pre-existing heart conditions, smoking complicates both treatment and recovery processes. Smokers who experience heart attacks are at a higher risk of subsequent attacks and exhibit lower survival rates compared to non-smokers. Additionally, smoking can diminish the efficacy of certain cardiac medications, complicating the management of heart disease.”
Cessation of Smoking: A Route to Enhanced Cardiac Health
Dr. Abhijit Borse emphasized the substantial and nearly immediate advantages of quitting smoking, stating, “Just 20 minutes after the last cigarette, both heart rate and blood pressure begin to decline. After one year, the likelihood of developing heart disease is reduced to half that of a smoker. As time progresses, these risks further diminish, although former smokers still face a higher risk compared to individuals who have never smoked. The long-term consequences of smoking on cardiovascular health are extensive and complex, affecting both the structure and functionality of the heart and blood vessels. It is essential for public health campaigns to maintain a strong emphasis on smoking cessation as a vital strategy in preventing heart disease. By choosing to quit smoking, individuals can significantly lower their risk of heart disease and enhance their overall quality of life.”
