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Researchers are still discovering different ways the heart benefits from regular physical exercises. But there’s no question that it does. By the early 2000s, scientist had established that people who vigorously exercised on a regular basis — either by jogging, cycling or participating in another aerobic activity — lowered their heart disease risk by 20 percent.


Even lower-intensity exercises, such as walking briskly for 3 miles or longer several times weekly, results in a 10 percent risk reduction. And when you imagine that heart disease has the fearsome role as America’s number-one killer, these lowered risk add up to many saved and improved lives. Every year about 860,000 U.S. residents suffer a heart attack, and nearly a half-million die from cardiac problems.

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How does physical exercise produce cardiovascular benefits? The answer has multiple reasons, with physical activity the heart muscle itself is not only strengthened but also enhances blood vessel function and even promotes the ability of the central nervous system to regulate heart rhythm.

Opening blood vessels

The heart is forced to beat faster during exercise to keep up with the body’s oxygen demands, the heart muscle over time will assume a lower resting pulse, which is an important sign of its strength. The arteries surrounding the heart benefit as well, While exercise increases their flexibility and reduces the stiffness normally associated with aging blood vessels among the sedentary. More flexible blood vessels are better able to dilate, lowering the chance of high blood pressure, which is an important risk factor for heart disease.
Other risk factors include gender, age, smoking, high cholesterol and family history. Until the age of 65 (when risk evens out) males have a greater chance of developing heart problems than females. And Caucasians suffer lower rates of cardiac disease than African-Americans at least partly because of greater levels of associated conditions, such as diabetes, that contribute to heart disease within African-Americans..


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Steady heartbeats
Shown by a 2008 article in the Journal of Applied Physiology, regular exercise also appears to boost the autonomic nervous system, which controls involuntary body functions such as breathing and heartbeat, helping to reduce irregularities in the hearts rhythm that can result in sudden cardiac arrest. Physical activity also improves or negates other heart disease risk factors, including high cholesterol and obesity.

Anthony S. Leicht, the article’s lead author writes; “The mechanisms underlying the benefit of physical exercise, however, require further study,”
What isn’t doubtfull is that aerobic activity is clearly the best kind of exercise for those who want to reduce their cardiac disease risk. Aerobic activity (which increases the heart pulse to between 50 percent and 85 percent of a person’s maximum heart rate) produces better results than more sedentary activities, such as gardening or a leisurely walk (though doctors insist that any kind of exercise is better than none for heart health).


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Other forms of physical activity, which should be done at least three times per week for 40 to 60 minutes for maximum cardiac benefit, include cycling, rowing, stair climbing, jumping rope, dancing and cross-country skiing.

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Youre not likely to be getting the exercise you need when youre spending any time in a wheelchair. No matter what type of disability you may have, it is commonly known that we need exercise to release hormones like endorphins to help us boost our immune systems.


One motive to exercise that you dont hear about often and has been reported by brain doctors and other brain experts, just recently, is that exercise gets the blood circulating more to the brain and helps prevent dementia and perhaps other brain or neurological diseases. This is all the more reason to sit up and start today on a fitness program.

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Starting with an exercise program can seem overwhelming and frightening. But there are many fun exercises you can do that involve both resistance exercises and strength exercises.

Im concentrating on just one simple exercise in this article so you can start out slowly. You can easily go one with more exercises after you gave this a try for a couple of days and see how you do. Make sure to confirm your doctors advice first before you begin any new exercise program, workout or fitness routine.

A simple wheelchair exercise:

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The biceps curl: sit in a chair that has good back support and preferably without arms. You can also perform this in your wheelchair but may not be quite as uncomplicated depending on the kind of chair you have. Place your feet on the ground. Make sure to keep them flat and close to each other. Don’t go any wider than your shoulders.

Use some dumbbells or other weights that weigh less than 5 pounds. Use 3 pounds or so to start with. Whenever it is too light you can add some weight. A total weight that feels comfortable. If you dont posses hand weights or dumbbells then you can use cans of food or anything else that you have two of that weighs the same.

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Well, hold the weights down at your sides in your hands. Take care that your palms face the side of your body. Bring your hand up, one at a time, and turn it so your palm is facing your chest. Hold this for two seconds. Then lower your arm down to your sides slowly. Then repeat this with the other arm. Make twelve repetitions with each arm. This is called one set. Perform three sets, but begin the first day with only doing one set and then slowly add the other sets in the next few days as long as it feels good. Make sure to relax a minute or so among the sets.


There are numerous easy exercises you can perform whether youre disabled or not. But getting started with one wont seem so overwhelming. Make sure you repeat you exercise every day. You want to get the circulation moving during a training so you keep your mind sharp and your body as healthy as it can be. Combine and add other exercises as soon as your capable. There are lots of good wheelchair exercise videos and fitness videos for people in wheelchairs that can be useful for you too. Try to find aids which make you able to train your body even more, so you will get in a good shape.

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Scientific study has revealed that exercise is good for our health and through research it has also been discovered that a persons overall health is not only related to the physical fitness of our bodies but is related to our emotional and spiritual fitness as well. Physical exercise can improve and sustain all three of the areas involved in overall health: the mental, physical and spiritual health.


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Exercise can provide advantages for overall health to everybody, despite the limitations an individual may have due to age, morbid obesity, or physical disabilities. There are exercise programs available that have been developed in particular for older adults as well as programs that can help those who have severe overweight to begin exercising to lose that excess weight and become fit and healthy. Modified fitness programs for the physically disabled are especially vital in the prevention of muscle atrophy and further physical disability and also for the mental well being of those facing sudden and long term physical disabilities.

Fear, anger, sadness, and a feeling of helplessness are logical when someone experiences a serious injury or disease that causes a physical disability. When your world has suddenly been transformed by an accident or a life altering illness and may never be the same as it was before, creating a new life that is limited in multiple ways can be tremendously challenging.


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Though, that does not mean that nice things will never happen to you again or that you should give up on life. You are not weak, even though you may have initially felt weak when you were injured or became ill. You must take charge of your of your own life and health. That starts with finding a knowledgeable fitness instructor who can help you with exercises which should be included in your daily fitness program.

If you need motivation or a little inspiration to get you started on taking control of your health, think about those who were born with physical disabilities or who suffered severe debilitating injuries and yet never gave up on themselves, such as Christopher Reeve or Stephen Hawking. These inspirational persons, young and old have transformed the way physical disabilities and those coping with them are viewed today.

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Although some do not have the control of their legs, they let a physical therapist move the legs through numerous exercises to prevent atrophy and disfigurement. They also focus on building upper body strength which allows them to be more independent. They can get out of bed and into a wheelchair or standing chair and they have the ability and independence to enjoy life.

Others whose physical disability involves the upper body focus on strengthening the lower body to achieve more independence. You will find these confident, autonomous, and inspiring people attending college, working in an organization or running a business, and even competing in professional level sports for the physically challenged like tennis, track and field because of the autonomy gained through exercise.


Everyone can become overwhelmed by negative emotions whether they are disabled or not. Physical activity and exercises act like a counterweight to those negative thoughts before they can become life altering; it also causes the body to produce natural chemicals and hormones that regulate the emotions, as well as positive feelings.

Keep in mind that emotional and inner spiritual health are just as essential as the highest degree of physical fitness you can accomplish, despite any sort of mental or physical disability. Those of us who are not confronted with a physical disability should take a lesson from those who are and find ways to exercise for their own overall health, adopting never give up attitudes and accomplishing more than a bunch of physically able people ever do.

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