Sit up straight. Put one hand on your belly and the other on your chest. Inhale deeply through your nose. You should feel the hand on your belly rise, but the hand on your chest should not move. Breathe out slowly, with your mouth barely open. Use your hand on your belly to push air out, if you want. Repeat this exercise 10 times.
Sit in a comfortable position, whether in a chair, cross-legged, or kneeling. Begin to pay attention to your breathing. Your mind will eventually wander. When you catch your mind wandering, bring your attention back to your own breathing. Don’t stop to dwell on or judge your thoughts. Continue this process for a short time, such as 5 minutes if you are trying it for the first time. Repeat this practice frequently, at least once a day. As you begin to practice mindfulness meditation regularly, you can gradually increase the length of the sessions, if you desire.
Prepare yourself for visualization. Avoid watching television, surfing the net, and other stressors. Find a quiet and comfortable place to rest and meditate. If possible, lie down. Start by closing your eyes and taking a few deep, slow breaths. Focus on imagining a setting that you find peaceful and relaxing. For example, imagine yourself at a beach, walking, striding in the sand, with the breeze blowing in your face. Imagine you are gently floating on the water. Then, allow yourself to explore that peaceful place you are imagining. When you are ready to leave, take a few deep breaths and open your eyes.
Sit comfortably in a chair or lie down. Tense the muscles in your toes. Hold for 5 seconds, then release and relax for 30 seconds. Work progressively, tensing and releasing other muscles in your body in the same way: your legs, your thighs, your abdomen, your arms, and your neck. You can repeat the exercise by working the muscles from your neck back down to your toes.
If you find it hard to find time to exercise because you get busy during the day, try setting aside time early in the morning before you start any other activities. If you find it hard to set 30 minutes or more at the time aside for exercising, you can even exercise in 2 15-minute blocks at different times during the day and still benefit.
Running Swimming Walking Cycling Dancing Jumping jacks
First, you must estimate your maximal heart rate by subtracting your age from 220. This is the maximum number of times your heart should beat per minute while exercising. Then calculate your target heart rate: moderate exercise should lead to 50 to 70% of your maximum heart rate; vigorous exercise should lead to 70 to 85% of your maximum heart rate. For example, if you are 45 years old, your maximal heart rate is 175 (220 - 45 = 175). Your target heart rate should be about 105 (60% of 175 = 105) for moderate exercise and 140 (80% of 175 = 140) for vigorous exercise.
Taking your pulse at regular intervals lets you know whether you are exercising within your target heart range. You can also wear a heart rate monitor or a fitness device (possibly even your smartphone) that will monitor and record your heart rate.
Green leafy vegetables, such as spinach Whole grains Nuts (such as almonds, walnuts, and cashews)
Meats (beef, pork, chicken) Some fish (salmon, cod, flounder) Most fruits and vegetables Legumes (beans and lentils) Dairy products (milk, cheese, yogurt, etc. )
Dairy products (milk, cheese, yogurt, etc. ) Dark green vegetables (broccoli, kale, collard greens, etc. ) Sardines Almond milk
Coffee Black and green teas Some sodas Chocolate
Shortness of breath Lightheadedness A feeling that your heart is racing or pounding Heart palpitations, which may feel like your heart is “flopping” or skipping a beat Chest pain Fainting
Pain that radiates into your neck, arm, jaw, or back A feeling of pressure or squeezing in your chest Nausea, indigestion, abdominal pain, or a feeling similar to heartburn Fatigue Dizziness or lightheadedness Cold sweats
Some dietary supplements can interact with other supplements or medications, so ask your doctor what you can safely take. Exercising too strenuously could potentially put dangerous strain on your heart, especially if your rapid heart rate is related to an underlying heart condition. Talk to your doctor about what kind of exercise is safe and appropriate for you.
Let your doctor know if you develop new symptoms or if your symptoms get worse. Don’t hesitate to call your doctor or set up an appointment if you have any questions or concerns, even if you aren’t due for a checkup.
