Wednesday, July 29, 2009
Wednesday, July 22, 2009
Getting Started with a Walking Routine
Getting Started with a Walking Routine
You have finally decided to get fit, to feel better and have more energy to do all things you want to do. Don’t jump in too quick! You need to help your body adapt to the demands of repetitive movement. Take time to warm up and stretch before you exercise. Don’t forget to cool down afterward.
A warm-up activity that uses the same muscles you will use during your workout is the best choice. If you are going to take a brisk 30-minute walk, walk slowly for five to 10 minutes to warm up.
Walking is probably about the safest type of exercise you can do. It is low-impact, which means it does not take a lot of wear and tear on your bones and joints. It also has numerous health benefits. Walking can also ease you into a higher level of fitness. If you have done just about nothing in the way of exercise, walking is probably the safest way to start toward becoming fit. When you master walking and become stronger then try other exercise routines like working out on a stair stepper or whatever else is available at your nearest YMCA or work-out gym.
Review the following health benefits walking can help you achieve:
· It keeps your heart healthy by lowering low-density lipoprotein (LDL) cholesterol (the bad cholesterol0 and raising high-density lipoprotein (HDL) cholesterol (the good cholesterol).
· If you have high blood pressure, walking may reduce it.
· Regular exercise reduces your risk of developing type 2 diabetes
· If you already have type 2 diabetes, a regular walking program can improve your body’s ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.
· Walking burns calories, which can help you, manage your weight.
· A brisk walk is a good way to reduce stress
· Walking can help you to stay strong and active as you get older
One of the important pieces of equipment you will need for your walking program is comfortable and supportive footwear. Loose fitting, comfortable clothing is best for work-outs. If you walk outside choose clothes appropriate for the weather. Dress in layers if it is cold and of course, dress lighter for warm weather. Avoid rubberized materials that do not allow perspiration to evaporate. After dark think about wearing bright colors or reflective tape that motorists can see you better.
Remember your warm up period. Warming up the muscles reduces chance of injury. There are several difference stretches that you can perform as well. If you are designing your own walking program, you might check with a local physical therapist for specific stretches to do before and/or after your work-out.
For myself, I rushed into a walking program several years ago and developed a serious problem, which lead me to a podiatrist. Since that time I have a specific stretching exercise I must do three times a day regardless of whether or not I work-out. It is wise to ease into even the low-impact walking routines, do your warm-ups and cool downs. Rushing into exercise without properly warming up the muscles can lead to serious injuries.
Review the following tips:
· Start slow and easy
· If you have been inactive and tire easily, at first, walk only as far as or as fast as you find comfortable.
· If you can walk for only a few minutes, let that be your starting point, then add one minute the next work-out. After several weeks you should be able to build up to a 30 minute walk
· Walk with good posture, holding your back as straight as possible
· Land on your heel, then roll to your toe. Heel to Toe, Heel to Toe.
· If you are so out of breath that you cannot carry on a conversation as you walk, you are probably walking too fast and should slow down.
· Keep a record of the distance you walk or how long you walked for inspiration as you reach your walking goal of 30 minutes or so every day.
· Always do your cool down after a walking session. This helps reduce the stress on your heart and muscles. End each walking session by walking slowly for about five minutes. Repeat your stretches.
Disclaimer: The information in this article is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about specific medical concerns.
Author: Connie Limon. Please visit our collection of Nutrition and Health articles at http://smalldogs2.com/NutritionHealthHub Please visit our collection of “a variety” of reprint articles at http://www.camelotarticles.com
Wednesday, July 15, 2009
'MORNING WALK'
Morning walk is a very good exercise 'MORNING WALK'- I know many people becomes lazy hearing this word itself, as it deprives them from the sweetest thing in the world i.e. sleep. But when they will come to know about its positives it's for sure they will just love applying it in their life. Morning walk has many benefits and keeps body away from many diseases as well as keeps healthy. It is a dynamic body process that stretches your mind and your soul.
Morning walk is a very good exercise too. It enriches the entire body. There are many benefits of going for a morning walk like it energizes the body and calm mind to relax. It also helps in lifting your spirits by imparting freshness, thus swings mood in a happy direction.It also makes you experience a physical and a spiritual upliftment. The main effect of morning walk is on the mind as it takes it to the highest level. Creativity and vitality are the greatest gifts given by morning walk to mind. Apart from these there are many other ways you could possibly benefit yourselves from morning walk. The main source if living that is oxygen you get from it. The early time of the day i.e. morning give you fresh oxygen, thus helps in the proper functioning of the lungs. Fresh oxygen contains great amount of energy that in case helpful for the lubrication of the joints. It makes you spend quality time with the natural surrounding.
People who do so many other kinds of efforts in lowering their cholesterol can do it in a moment of time by little exercise, morning walk. The movement due to morning walk releases good cholesterol in the blood, thus opens channels for energy. It also helps in increasing the blood circulation. While we do walk especially in morning we focusses on our each footstep, which in turn called as walking meditation. Also it make focus on the rhythm of the breath that induces self awareness in us. Thus in all morning walk is a stress free, creative and rejuvenating experience.
AFFECTS OF MORNING WALK ON THE BODY
Morning walk affects body in a number of ways towards positive. It leads it to fitness. Let us see how.
1) Walking is a very good exercise for those want to slim their body. For fatty people it works in a great way. If person takes everyday morning walk of 45 minutes can loose 18 pounds in a year that too without affecting their routine diet. There is no need to do any dieting but yes there is a great need to do morning walk.
2) If you take a brisk walk in morning it fortifies your heart and lungs. Thus imparts cardiovasculay fitness to the body, which is very good for being healthy. If person's heart and lungs are strong he or she can do any work without being tired for a very long time period. It's a real fact that you can experience yourself. It is the result of fresh oxygen that heart and lungs receive.
3) Making body flexible is the greatest gift to the body. You can move your body in any direction as it stretches muscles that also helps in blood circulation. People who don't go for morning walk have a very stiff body. This exercise is very vital for remaining flexible.
4) Muscular endurance is the result of morning walk only. It in turn makes body tiring after a long period. Muscular endurance is not even the cup of tea of marathon runners also, thus it's understandable how essential morning walk is. Walking helps build your ability to do something longer without fatigue.
5) Morning walk in addition to the body keeps mind also healthy. It increases the grasping power of mind.
All these are enough to make to you awake in the morning. Have a healthy life by just putting little effort.
Morning walk is a very good exercise too. It enriches the entire body. There are many benefits of going for a morning walk like it energizes the body and calm mind to relax. It also helps in lifting your spirits by imparting freshness, thus swings mood in a happy direction.It also makes you experience a physical and a spiritual upliftment. The main effect of morning walk is on the mind as it takes it to the highest level. Creativity and vitality are the greatest gifts given by morning walk to mind. Apart from these there are many other ways you could possibly benefit yourselves from morning walk. The main source if living that is oxygen you get from it. The early time of the day i.e. morning give you fresh oxygen, thus helps in the proper functioning of the lungs. Fresh oxygen contains great amount of energy that in case helpful for the lubrication of the joints. It makes you spend quality time with the natural surrounding.
People who do so many other kinds of efforts in lowering their cholesterol can do it in a moment of time by little exercise, morning walk. The movement due to morning walk releases good cholesterol in the blood, thus opens channels for energy. It also helps in increasing the blood circulation. While we do walk especially in morning we focusses on our each footstep, which in turn called as walking meditation. Also it make focus on the rhythm of the breath that induces self awareness in us. Thus in all morning walk is a stress free, creative and rejuvenating experience.
AFFECTS OF MORNING WALK ON THE BODY
Morning walk affects body in a number of ways towards positive. It leads it to fitness. Let us see how.
1) Walking is a very good exercise for those want to slim their body. For fatty people it works in a great way. If person takes everyday morning walk of 45 minutes can loose 18 pounds in a year that too without affecting their routine diet. There is no need to do any dieting but yes there is a great need to do morning walk.
2) If you take a brisk walk in morning it fortifies your heart and lungs. Thus imparts cardiovasculay fitness to the body, which is very good for being healthy. If person's heart and lungs are strong he or she can do any work without being tired for a very long time period. It's a real fact that you can experience yourself. It is the result of fresh oxygen that heart and lungs receive.
3) Making body flexible is the greatest gift to the body. You can move your body in any direction as it stretches muscles that also helps in blood circulation. People who don't go for morning walk have a very stiff body. This exercise is very vital for remaining flexible.
4) Muscular endurance is the result of morning walk only. It in turn makes body tiring after a long period. Muscular endurance is not even the cup of tea of marathon runners also, thus it's understandable how essential morning walk is. Walking helps build your ability to do something longer without fatigue.
5) Morning walk in addition to the body keeps mind also healthy. It increases the grasping power of mind.
All these are enough to make to you awake in the morning. Have a healthy life by just putting little effort.
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