Did you know that walking is one of the best activities you
can do to dramatically increase your level of health?
Many people today are afflicted with “couch-potato-itis!”
They come home from work, switch on their TVs and forget
that their bodies need maintenance. But one day reality
comes crashing through when their doctors say, “You have a
problem!”
This article will show you a simple strategy for improving
your health through a fun and inexpensive walking program
that promises many benefits.
First, it will increase your energy level. Since walking is
an aerobic exercise, it helps the heart and lungs become
more efficient.
Both PCOPF (the President”s Council on Physical Fitness) and
the National Institute of Diabetes and Digestive and Kidney
Disease (NIDDK) state that a regular walking program can
lower resting heart rates and blood pressure. It can help
burn excess calories and increase muscle tone too.
Second, walking can enhance your mental health. Taking
regular walks can help reduce stress and enable you to sleep
better. It can also help relieve symptoms of depression,
anxiety and stress. When you walk, your body produces
endorphins which produce a feeling of wellbeing.
Third, it”s fun! The Presidents Council on Physical Fitness
(PCOPF) calls walking the most popular form of exercise. It
can be very enjoyable taking walks with a friend or loved
one or even in groups. My husband and I often take walks at
night and discuss our day. It”s a special time for me.
Here”s what you”ll need as you begin your new
walk-for-health lifestyle. Purchase a pair of comfortable
shoes, sunscreen or a hat and sunglasses. Choose
loose-fitting garments. Bring along a bottle of water on
warm days.
But before you briskly stride out the door to begin your
new adventure, you”d better check with your doctor first if
you experience any of these symptoms:
-persistent dizziness
-chronic shortness of breath
-high blood pressure
-heart problems
-chest pain
When you”re ready to begin walking regularly, there are some
precautions to take. Walk during daylight hours or at night
only in well-lit areas. Be sure to obey all traffic rules
for pedestrians. If you decide to wear headphones, make sure
you can still hear what”s going on around you – like cars
honking. Stop and rest if you start feeling sick to your
stomach, dizzy or experience unusual pain.
Try to walk whenever possible as part of your daily
activities.
– For example, park a distance from stores so you
can get some extra exercise going to and from your
destination.
-Why not visit local parks to enjoy the beauty
of nature while you”re exercising?
-Check out the neighborhood where you live to find
good routes.
-On rainy days you can walk in malls instead of doing
without your exercise time.
-It”s a good idea to make a habit of selecting stairs
instead of elevators when you need to spend time in office
buildings.
-It”s more fun if you have a companion. This is good exercise
for dogs too – they love to go for walks!
Experts recommend thirty minutes of brisk striding per day.
It”s best to walk every day, but you only really need to
walk five days a week. This can be broken down into smaller
segments of time – three ten-minute walks instead of one
long 30-minute one.
Try to stride as fast as you can without overexerting
yourself. You can tell when you are going at a brisk pace
because your heart will beat faster and you”ll breathe
deeper. However, your heart should not be racing and you
should still be able to carry on a conversation.
So get off the couch, put those chips down, slip on your
comfortable shoes and start striding your way to better
health!
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