We have all heard of the benefits of walking, but do we really need a cattle prod to get started.I recently started a walking program and the first week I walked at a regular pace for exactly one hour.The next week I added a loop to my walk, which takes one and one half hours. I feel so much better and have unlimited energy. I once injured my lower back and the chiropractor who weighs in at 500 pounds told me I could not walk.I laced my tennis shoes on and my mother said “You know what the chiropractor told you.” and I responded:”” He is not exactly the picture of good health..and I will give it a try.
On the first day I walked 100 yards to the firehouse and the next day walked one block, and the next day I walked 3 blocks to the beach, and then one mile on the beach, and finally five miles on the beach. I felt fantastic and added the daily walk to my morning regime.
The point of this discussion is almost everyone can start slow and build up to a optimun walk program. You can’t tell me grasshopper that you can’t dedicate a measly one hour a day to put yourself in excellent health.
Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It’s safe, simple and doesn’t require practice. And the health benefits are many. Here’s more about why walking is good for you, and how to get started with a walking program.
Benefits of Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:Lower low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol. Raise high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)Lower your blood pressure. Reduce your risk of or manage type 2 diabetes. Manage your weight.Improve your mood.Stay strong and fit. All it takes to reap these benefits is a routine of brisk walking. It doesn’t get much simpler than that. And you can forget the “no pain, no gain” talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.Preparation helps avoid injury.
Walking isn’t as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain.Get the right gear. Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.Also dress in loose-fitting, comfortable clothing and in layers if you need to adjust to changing temperature.
If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don’t allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you. Use proper technique. Walking is a great exercise because it’s so simple to do. But using the correct posture and movements is essential.
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm. After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side ) stretch.
Cool down after each walking session to reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.Getting started: Focus on the basics. As you get started, remember to:Start slow and easy.If you’re a seasoned walker, keep doing what you’re doing. If you’ve been inactive and tire easily, it’s best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks’ time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.
Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.To find out if you’re exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.Research credits Mayo clinic.
Disclaimer: This website is simply the writers views and is not an attempt to practice medicine or provide specific medical or health advice and should not be used to make a diagnosis or to replace or overrule a qualified health care provider’s judgment. None of the statements on Zentraveler are to be understood as a recommendation on how to treat any disease or health related condition. If you require medical or other assistance Zentraveler strongly encourages users to consult with a qualified health care professional.
QUOTE:“Today something unusual happened; I was walking without even knowing, where I was going. I was smiling without any cause. I was just happy without reasons. I can tell you that birds do sing, leaves of trees, do dance, and it’s beautiful. I am, a complete nature boy! Maybe, I was fully satisfied that sunlight was falling on my cheek. I got the power to love myself, nature and rest of humankind. Cheers, Everyone!” ― Santosh Kalwar
THINGS YOU MAY NOT KNOW:The Duke University Medical Center found that a brisk 30-minute walk or jog around a track three times a week was just as effective as antidepressant medication in relieving the symptoms of major depression in middle-aged and elderly people.
A study published in the Archives of Internal Medicine last year showed that older women who walked regularly were less likely to develop memory loss and other declines in mental function than women who were less active. Those who walked 18 miles or more per week fared best. According to the American Academy of Orthopaedic Surgeons, walking helps you maintain a positive outlook, and can make you look and feel younger. Walking increases the blood flow to the brain. A 1999 study of people over 60 found that walking 45 minutes a day at a 16-minute mile pace increased their thinking skills.
THINGS YOU MAY WANT TO SAVE:Your walking log and journal…you will be suprised how many miles you log in just 90 days.
ZENTRAVELER SAYS:Walk grasshopper!This is your green pasture…enjoy!
From here to Infinity is a relatively short ride! The next leg takes eons and eons as you fly through the Barycentric Dynamical Time Zone! …and on and on and on.
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