Walk Your Way To Good Health
All this month we are talking about the importance of brisk walking. To create a stir and move those couch potatoes we will be blogging, slogging, blabbering more about walking until you MOVE.
ü 30 Minutes of Walking a Day Adds 1.3 Healthy Years
Study indicates that 30 minutes of daily brisk walking can increase lifespan of healthy individuals by 1.3 years - November 14, 2005 "Archives of Internal Medicine.
What is Brisk Walking or Healthy Walking?
Walking at a pace of nearly 3-4 Km per hour is defined as brisk walking. This is the speed at which where you can comfortably talk while walking with a friend without panting or breathing heavy.
Why Walk?
Walking can...
Who Should Walk?
Walking is the best form of exercise for all age groups. There is no restriction to age or condition of walking for health.
Walking Helps:
- Prevent Cancer
- Makes Heart Stronger
- Improves Brain Function
- Lower Risk Of Diabetes
- Relieves Depression
- Reduces Risk of Arthritis and Osteoporosis
- Control High Blood Pressure
ü You can start walking anytime and anywhere. Walk to your local shops, to school, to work or to the bus stop. Although 30 minutes of brisk walking a day is recommended, you don’t have to do it all in one go to start with. The important thing is that you make a start at a level you're comfortable with, and then build it up. For example, you might walk for 10 minutes three times a day or 15 minutes twice a day at first.
ü 30 minutes a day is all it takes to start to feel the difference.
Some people like to walk alone as they can do some self-talking and release mental stress. But, you can choose a walking buddy who will:
· Give you company on lonely stretches
· Motivate you to walk regularly
· Talk while you walk and feel good
If you do not find friends or buddy, take your dog for the walk.
Doctors recommend walking for better health and living.
What you will need for Health walk?
Walking is the most cost-effective form of exercise. You only require:
· Good walking shoes
· Cotton socks
· T-shirts and shorts in summers and track pants in winter
· Wear a headgear - a cap or scarf
Do Not Walk:
· If your B.P is very high or low. Let it stabilize before you start your walk. High blood pressure patients should avoid walking outdoors when it’s too hot or too cold.
· If your blood sugars are very low. Let it stabilize before you start walking. Diabetics should always carry a candy while walking to avoid sudden drop in blood sugars and sweating.
ü Sit For 60, Walk For 3!
“That’s right, if you sit for 60 minutes doing whatever you need to do, remember to take a break for 3 minutes. Get up and walk. You can walk around the office/home, have a glass of water, and walk in the drive way, walk while you talk. Do anything but sit or eat in those three minutes. So if you have taken 3 minutes of ‘walk break’ every hour. And, let us suppose that you are awake and active 12 hours a day. Well, you are actually giving yourself 30+ minutes if exercise in a day12 hours a day.”
Happy Stride!
Tina Khanna
Tags:
walking, brisk walking, health, cancer, blood pressure, walk, fitness, fitness walking, morning walk, evening walk, healthy walking |
