Rightways for Heart Health

Work to stretch and strengthen your body for 30 minutes, and you will pump up your heart

Run For Heart Health!

Unless you live on another planet or under a rock, you probably know by now how important exercise is to overall fitness and heart health.

It is a message that is hard to escape these days. There is plenty of research to suggest that exercise can reduce the risk of heart disease, stroke and some cancers.

It can also help lower high blood pressure and lift your mood. And it has been shown to improve self-esteem and help with weight loss.

Yet despite the many studies backing the role exercise plays in heart health, a lot of adults aren't listening. Two-thirds of them are considered overweight and one-third fall into the obese category with a body mass index over 30.

For many, getting fit and healthy might seem like an unachievable goal, but experts say you don't have to spend hours in the gym to see the benefits of exercise.

A minimum of 30 minutes of cardio exercise can do the trick.

"It doesn't matter what type, as long as you do it," said Dr. Daniel Clearfield, Cowtown Medical director and a sports medicine and primary-care physician.

 "Ideally, you should do it five days a week but even two is beneficial."

Casual exercising is not going to do the trick, said Dr. Benjamin Levine, director of the Institute of Exercise and Environmental Medicine at UT Southwestern Medical Center and Texas Health Resources.

It has to be something that you are committed to doing on a regular basis.

"Exercise should be part of hygiene, just like brushing your teeth," said Levine, who is also a professor of medicine and cardiology at UT Southwestern Medical Center.

Running and swimming are excellent. But cycling, walking on a treadmill or working out on an elliptical can also be beneficial.

Even yoga or tai chi can make a difference if the workout is strenuous enough to elevate your heart rate.

Any combination of endurance exercises that get the large muscle groups moving is going to get results.

Whatever exercise you chose, you should be moving enough to produce a sweat. Runners should be moving at a clip that is fast enough to make talking possible but not easy. A Zumba class can get you the same results, if you are moving fast enough.

"Anything that gets your heart rate up, makes you sweat a little and makes you short of breath," Levine said.

To improve your overall health and keep your ticker pumping effectively, add strength and stretching exercises to a cardio routine one or two days a week. Yoga is great for stretching, and you can build strength with or without the use of weights.

Commit to exercising regularly and your body will respond.

The heart is a muscle, so you want to strengthen it, but you also want to tone the arteries around the heart, just like you would tone your arms, Clearfield said.

"When you work your biceps, you'll find it easier to lift things," he said. "It's the same thing with your heart."
With regular exercise, the heart starts pumping more efficiently and your stamina improves. That can pay off in big ways.

If someone is sedentary and one day has to run hard to catch a bus, he may end up having a heart attack, Levine says, as an example. "But for someone who is fit, that's barely a blip," he said.

Although the younger you start exercising, the better, you are never too old to get into shape. Someone who is really committed to fitness when they are young could have a heart that is as youthful as a 30-year-old later in life.

If you start at 70, you won't be able to protect against arteriosclerosis but you can protect your heart against sudden death and see the health benefits of regular exercise, such as lower blood pressure, Levine said.

It takes about six weeks to start seeing an improvement in physical fitness, but the payoff continues over a lifetime, Clearfield said.

"Exercise is great at combating obesity and keeping the heart healthy," he said. "In the long run that can mean more years of life."

Expert tips on starting a healthy, heart-wise excercise rountine


We asked three fitness pros from the Amon G. Carter Downtown YMCA to demonstrate three ways to kick off a healthy routine that includes cardio, strength and stretching.

Stretching

Yoga is one of the best ways to stretch the body, but a lot of people steer clear of this type of exercise because they are afraid it is just too hard to get into those pretzellike poses.

But you don't have to be limber like a rubber band to benefit from yoga. Poses can be modified, and most teachers are more than willing to do what it takes to make yoga accessible.

Yoga is all about focusing on your mat and not worrying about how flexible your neighbor is. The best way to enjoy the many heart-healthy benefits of yoga, including stress reduction and lower blood pressure, is to just do it.

"Yoga is how you get flexible," said Lisa Rodriguez, a trainer and instructor at the Downtown YMCA. "You don't have to start off flexible to do it."

Two to try at least twice a week:

1. Downward-facing dog - (Watch your dog stretch for hints on how to do this)

What it does: Strengthens shoulders and back. Stretches hamstrings and calves.

What to remember: Breathe through your nose. Keep your core muscles tight, your spine long and your shoulders down.

Kneel on all fours with your hands providing support and your fingers spread like starfish. Lift your hips so your tailbone is pointed toward the ceiling. Your body should be in an upside-down V shape. Shoulders should be down. Your hands and feet should be your foundation. If your hamstrings are less flexible, you can bend your knees to lift your hips up and back. Listen to your body and only stretch as far as you are comfortable.

2. Side gate

What it does: Increases strength, balance and flexibility. Opens hips.

What to remember: Maintain your alignment so you don't injure your rotator cuff.

From all fours, turn toward one side, bend one leg and use it for support. Raise the other leg, pushing the heel forward and keeping it flexed. Raise your arm to the ceiling, keeping your hand and shoulder aligned, fingers spread. Hold the position for a few seconds.

Strength

3. Lunge

What it does: Strengthens glutes, thighs and calves

What to remember: Keep your knee behind your toes when bending.

Standing tall, step forward with one leg, bending at the knee. Drop the other leg toward the floor, then slowly return to starting position. Repeat on the other side, working up to 12 reps. If this too easy, try holding light weights in each hand.

4. Pushup

What it does: Strengthens chest, triceps and shoulders.

What to remember: Keep core muscles tight

Start on all fours with your spine in a neutral position and hands spread wide apart. Drop toward the floor, keeping your spine straight. Repeat.

Cardio

5. Running

What it does: Improves endurance, stamina and heart health

What to remember: Start off slowly and gradually build up. You need to walk fast or run about 30 minutes five times a week for heart health.

For fitness, you need to move fast enough to sweat for 30 minutes.

For interval training, alternate between 1 to 2 minutes of running at 85 percent of your maximum heart rate and 2 to 3 minutes at 65 percent of your maximum heart rate. Repeat for up to 30 minutes.

By Jan Jarvis jjarvis@star-telegram.com

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Measuring your Heart Rate for fitness

Mums top list of child abusers

KUALA LUMPUR: In a surprising finding, the highest number of child abusers turn out to be the hand that rocks the cradle the victim's mother.

Deputy Women, Family and Community Development Minister Datuk Heng Seai Kie said statistics from the past three years had revealed that most child abusers were parents themselves and in particular, mothers.

“Mothers make up 25.4% of perpetrators in child abuse cases while 18.9% are fathers.

“Together, parents comprise 44.3% of child abusers in incidents recorded nationwide last year,” she said in her speech at the third national conference of the Association of Registered Child Care Providers Malaysia here yesterday.

Heng said the third largest number of child abusers at 11% of the total number of cases were the lovers of teenage victims.

Children are defined by the ministry as those aged below 18.

Parents should learn to strike a balance between work and parental responsibilities, she said.

Heng also revealed that child abuse statistics from Selangor and Kuala Lumpur were constantly above 50% of the total number of cases in the country.

On another matter, she said the ministry hoped to increase the percentage of children enrolled in child care centres from the current 4% to 25% by 2020.

“This is in line with the Government's policy of encouraging the participation of women in the workforce.

“One of our objectives is to increase the number of women from the current 41% to at least 55% of the total workforce by 2015,” said Heng, adding that a major challenge facing women who wanted a career was their responsibility towards their children.

She added that to set up more child care centres, the Government had offered incentives to corporate bodies and government agencies to establish such facilities at the workplace.

Heng said a RM200,000 incentive was given to government agencies while private companies were offered a tax deduction of 10% from their annual income for 10 years by the Finance Ministry to set up child care centres.

Early Child Care and Education Council assistant treasurer Shamsinah Shariff said it would encourage housing developers to set aside land to build child care centres and kindergartens at residential areas.

By YUEN MEIKENG  meikeng@thestar.com.my

‘He is a good father’, man chained kids!

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The man may have chained kids out of desperation

BUTTERWORTH: The man accused of shackling his children in a bathroom is not as cruel as he had been made out to be, according to his neighbours and police.

Breaking free: The chains on the girl’s leg being removed at the house in Jalan Raja Uda. — GARY CHEN / The Star >>

“Their relationship is very close.

“The children would give their father a goodbye kiss whenever he leaves the house,” said a neighbour, known only as Lee.

Lee said the man had been under much stress since his Thai wife left home about a month ago.

Another neighbour, who wished to be known only as Gan, said the father was a friendly man and he seldom scolded his children.

“I am not sure why he decided to chain the kids, but I guess he was at wit’s end on how to take care of them,” said Gan, who runs a plastics shop next to the double-storey shoplot in Taman Mawar on Jalan Raja Uda where the family stays.

The two children, aged two and six, had been chained inside the bathroom of their home on Wednesday.

Authorities broke into the place after being alerted by neighbours who heard them crying.

Their father has been detained while the children have been warded at the Seberang Jaya Hospital.

Gan said the children were usually left in the one-bedroom home on the first floor when the father went out to deliver goods to customers from 3pm to 10pm.

“He is very busy as he runs a shop on the ground floor while his children live upstairs,” he said.

Asked about the children’s behaviour, Gan said the two-year-old boy was naughty and had thrown toys and chairs out from the balcony.

Another neighbour, Soy, said that she would give the children some bread when she heard their cries.

Penang police chief Deputy Comm Datuk Wira Ayub Yaakob said the community must play its role and help the family instead of blaming the man for his action.



“We must not just look at the case from the criminal aspect.

“Obviously, he was under a lot of stress and he needs help and support from the community at this point,” he said yesterday.

Meanwhile, Raymond Tan, the uncle of the two siblings, has stepped in to take temporary custody of the two children.

The North Seberang Prai district Welfare Department will apply for a court order to grant temporary custody to Tan, pending the outcome of investigations into the case.

Penang Health, Welfare, Caring Society and Environment Committee chairman Phee Boon Poh said Tan had agreed to temporarily care for his nephew and niece, and they would live with his family at his home in Bayan Baru.

He said Tan told him that the children’s father had expressed remorse but explained that he had no choice as his son was hyperactive.

“Sometimes, the child would throw things around at his home and the father decided to chain him as he was afraid that his son might run out of the house,” said Phee, who visited them at the hospital.
Both the children were in good health.

Tan said his 40-year-old brother worked as a chemical supplier and that he was a caring man who loved his children.

“My brother has never done such a thing before and I was shocked over the incident.”

Tan said his Thai sister-in-law, who is said to be two months’ pregnant, had gone backto her hometown in Bangkok to visit her family. -  The Star

Kids home alone and chained

By M. SIVANANTHA SHARMA, KOW KWAN YEE and FONG KEE SOON north@thestar.com.my

BUTTERWORTH: Two children, aged two and six, were left home alone for hours and worse, they were chained in the bathroom.

Their father, a despatcher in his 40s, left them chained in their house in Jalan Raja Uda, apparently for “being naughty”.

The girl and her younger brother were left without food for about four hours before they were finally rescued on Wednesday.

Sorry state: The two-year-old chained near a toilet bowl in the bathroom of the house in Jalan Raja Uda.>>
North Seberang Prai OCPD Asst Comm Zulkifli Alias said neighbours who heard the children's cries called a volunteer patrol team, who then alerted the police and Welfare Department.

“The authorities broke into the house through the front door and freed the children,” he said.

When met at the Seberang Jaya Hospital where they were admitted to, the six-year-old girl said: “I was scared and hungry so my brother and I began shouting for our father.”

When asked whether she or her brother was in pain, she said no.

The girl, however, seemed unable to answer when asked whether they had been chained previously.

She said there had been no visits from relatives since they were sent to the hospital.

ACP Zulkifli said the father claimed that the children were naughty, so he chained them and left them without food as punishment.

He also told police that his wife left home about a month ago.

Police picked up a man at a shophouse in Taman Mawar shortly after the children were rescued at about 8.40pm. He has been remanded for four days.

“Initial investigations revealed that the children were chained before he left for work at about 3pm,” ACP Zulkifli said at the district police headquarters in Bertam, Kepala Batas, yesterday.

A neighbour, who works as a mechanic, said he heard the crying while he was at his workshop, which was next to the shoplot near Jalan Raja Uda where the children live.

“I heard them crying at around 2pm on Wednesday. I did not think much of it as I thought the kids were just quarrelling,” said the neighbour who declined to be named.

“So I was shocked to see Rela members at the house around 8.45pm. I only realised the kids were chained when some of them showed me the photographs,” he said.

He said he often heard the children crying since his car workshop opened for business about a month ago.

A Chinese vernacular newspaper in its evening edition quoted the father as saying that he was forced to chain his children because they would dirty the house if they were left unattended.

Penang Health, Welfare, Caring Society and Environment Committee chairman Phee Boon Poh said the children would be placed under the custody of the Welfare Department for now.