Detailed Exercise Plan for an Overweight Lady to Improve Heart Health

This report presents a detailed exercise plan tailored for an overweight, 50-year-old woman diagnosed with a BMI of 27 kg and a family history of coronary heart disease. The plan aims to mitigate risks associated with obesity, high cholesterol, and potential type 2 diabetes. It outlines specific exercise recommendations, including warm-up routines, stretching exercises, weight training (e.g., dumbbell chest fly, single-leg squats), steady-state cardio, interval training, and core stability exercises. The rationale behind these exercises is to improve both mental and physical health, manage blood sugar levels, and reduce the likelihood of obesity-related conditions. The report also discusses the mechanisms of exercise and the benefits of incorporating yoga practices like Kapal-bhati and Surya Namaskar. It concludes with suggestions for maintaining the exercise plan, emphasizing the importance of a balanced diet and a healthy lifestyle, while acknowledging individual differences and limitations. The report references several studies to support its recommendations.

Exercise
Practice

Table of Contents
INTRODUCTION ...............................................................................................................................3
RATIONALE .......................................................................................................................................3
CONCLUSION ...................................................................................................................................5
REFERENCES.....................................................................................................................................7

INTRODUCTION
A 50 years old lady is diagnosed with overweight according to BMI (Body Mass Index) is
27 kg and also she seems worried about her Coronary Heart Disease problems, due to her family
history. It can be induce in an individual due to daily life stress and also unhealthy practices.
Moreover, the risk factors of obesity, high cholesterol in blood stream can also increase the risk in
regards with coronary heart disease (Brown and Yoward, 2019). Hence it has been considered that
increased weight can promote diabetes type 2 in an individual also it has been determined that the
diabetes type 2 is the most common disease, which is influenced through factors such as lifestyle,
genes, disturbed diet of an individual as well. Obesity or obese patients are most likely to have
diabetes type 2. Studies concluded that extra weight or over weight issues can lead an individual to
develop diabetes type 2. with million of individual may living diabetes type 2, the World Health
Organisation announced the situation as well as conditions that are being epidemic (Lin and Zhao,
2021). It has been estimated that diabetes is a disease which is interlinked with associated disease
that can affect an individual and may lead to mortality as well. This report may focus on the
physical activities which should follow by lady to prevent diseases,
RATIONALE
Goals
The main objective of goal is to reduce and maintain weight to lower BMI, improve the risk
of Coronary Heart Disease and also improve risk that can promote obesity in an individual and may
allow this Lady to stay fit and healthy (Jones and et.al., 2020).
Recommended Exercises
As per the health factor of lady, there are some recommended exercise that an individual to
start on daily basis. Duration of time has been taken minimum as an individual can increase the time
duration as per their type of body and also their ability of resistance.
Warm up or Pre
work out
Stretches Cardio and Main
workout
Rest Post work out
5- 10 minutes of
cycling, walking
on treadmills,
jogging running
daily, as they
might hep an
individual to burn
10 calories per 5
minutes.
5 minutes
dynamic body
stretching, each
posters should be
hold and released
accordingly.
Rotation of joints
that may include
twisting of wrists,
Weight training:
30 minutes of
exercise, in a
moderate intensity
at RPE: 10-15
Dumbbell Chest
Fly, Single Leg
Squat ( these are
part of weight
training)
Cross trainer 10
minutes – 15
minutes, RPE-
5 minutes on
twister, hold each
twist for 10
seconds and allow
body to feel strain
in a stomach's
muscle

Swimming for 30
minutes, back flip
and butter should
be done for 15
minutes
ankle twist, front
led swings should
be assisted
through
professionals or
by the help of wall
or it can be
performed by
sitting that can
helpful to
eliminate strain on
lower back.
Doing some yoga
practices such as
Kapal-bhati, surya
namaskar
( improves
breathing
pathways and
ultimate step for
good digestion)
Arm swings, can
be performed in
comfortable
position in order
to prevent lower
back tensions.
steady state
cardio: for 15
minutes and repeat
belly mass
exercises: such as
inclined towards
plain surface area
squats: it can be
dine at least for 40
sets each day.
Core stability
exercises: bird
dog (placing knees
on the floor and
lifting leg as well
as along with arm
for progression) at
least 3 sets
Interval Training
Pilates
Front Squats
Back Squats
The Reason Behind The Efficiency Of Exercise
As per the studies, it has been concluded that physical activity of an individual may promote
stability in mental and physical health of an individual and also help an individual to live more
longer. (Piraux, Caty and Reychler, 2018) The lady who is already suffering from over weight
might have chances to induce obesity, hypertension and also diabetes type 2. in this section, it may
investigate the reason why should follow this exercise chart, walking/ jogging/ running can help a
body to move, think and also function. It may also help body to do important chemical exchanges
that is not possible when body is on rest. Walking , cycling and also swimming can allow body to
free extra vascular gases and prevent from diseases such as cardio vascular, brain strokes and so on.
It may also help to lean the muscle of body. In this case an individual may need to cut and lean her
muscle to walking might a great step to start with. (Hilfiker and et.al., 2018) The weight training
may involve the aspects such as it can utilizing in maintaining the blood sugar level with in blood
stream. The weight training may involve other excelsiors as a part in which an individual is allowed
to dumbbell chest fly, in which the strain induce in the part of stomach and calories are released.

Steady state cardio has been considered in this case, as it may allow an individual to loose
the calories by standing on one place, through jumping or maintaining a steady or constant posture
for a 10 min and released it accordingly. There are chances in which an individual may induce risk
factors in regards with their breathing as well. So in order to minimize these risk factors a patients is
suggested to adopt the yoga asanas such as Kappal Bharati for good digestion and surya namaskar
that may allow an individual to remove toxins from a body and also may improve risk of coronary
heart disease. (Rekhis and et.al., 2017)
Mechanism Of Exercise
Considering the case, overweight can also promote Diabetes type 2 which is common and
old age disease. A wide range range potential factors that can be considered in type 2. obesity often
seen as the major contributor to an escalating the major relevance of diabetes type 2 but also other
factors such as ethnicity, ageing, lifestyle, genes, status, education, learning, urbanization and also
other psychological factors such as stress, depression and other mental distress. The report it has
been considered that aerobic exercises reverse the signs and symptoms, treatment of overweight, are
majorly aims on reducing the body weight of an individual (Burton and et.al., 2021). Acute
exercise may reflect the transportation with in blood stream. In the case of this lady, as she is also
worried in regards with their Coronary heart disease as this due to family background of lady.
Another cause is Cushing syndrome, studies determine that it can increase cortisol hormone within
body which leads to increased blood sugar level. In the condition of Glucagon, an individual might
loose the ability to equilibrium between levels of insulin production as well as glucagon production.
In order to overcome with this threat, an individual is suggested to perform exercise such as Core
stability exercise, it may allow body to secret the hormones that can be essential in maintaining the
weight and also help an individual to stay active (Burton and et.al., 2021). It has been extracted
from studies that , elimination of BMI can also help an individual in regards with mental distress
such as depression, anxieties, it is due to affects of obesity. Hence it has been discovered that
obesity can promote the mental distress that can lead an individual to mortality (Jones and et.al.,
2020). Moreover physical activities can be increase the endorphin level in a body that may
beneficial to body to ease the pain and also daily life stress. Other hormone which serotonin that can
help an individual to stay happy and also feelings of well being.
CONCLUSION
Suggestion and limitations
It has been suggested that in order to maintain the weight and health, an individual should
strictly follow the excessive action plan. Hence it may a person to minimize factor of risk and allow
an individual to live long along with zero disease. Develop healthy lifestyle it is essential to control

on the diet and should adopt health habitats that can make a life little bit easier and healthier. This
study has been limited an individuals capacity as each one of individual are different with their
attitudes and behaviour in respect to their life and their lifestyle. Secondly, exercises should be
performed on fixed timings an also should be done on daily basis. Exercises tend to be effective and
effectively if an individual is taking an balance diet so that an individual may assure their body is
having all vitamins or not. As per the report it has been concluded that less containing sugar should
be eaten. Removal or elimination of the junk food from diet if an individual. The physical
activities exposure is mandatory. As it help to body to maintain the level of activeness and sugar
level. If in case an individual might get tested with diabetes so that the Insulin therapy are
suggested by health professionals. The patients are strictly guided to do daily blood sugar
monitoring.

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