Take a Walk
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Take a Walk |
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Why Walk? Aerobic activity is essential to good health. Twenty minutes or more of aerobic activity three to five times a week will strengthen your heart and increase your body's ability to use oxygen. In short, you will become a more efficient machine. This is important if you are interested in losing weight or maintaining your weight as you grow older. Increasing your body's efficiency means boosting your metabolism. The higher your metabolism, the more calories you burn during exercise. Walking is a great way to add aerobic activity to your daily routine. Walking is good for your heart. A recent Harvard study shows that walking at a moderate pace (3 mph) for up to 3 hours a week—or 30 minutes a day--can cut the risk of heart disease in women by as much as 40%. This is the same benefit you would get from aerobics, jogging, or other vigorous exercise. The benefits to men are comparable. Along with its benefits to the heart, walking:
Studies have also shown that people are most likely to stick to exercise when it is part of their daily lives. Walking is ideal, especially in a city like Cambridge, where most people can take some of their trips on foot—to work, school, the store, church, or the movies. This enables people to incorporate walking into activities they would be doing anyway. Once you start looking for opportunities to walk, you will be amazed at how many there are. If you combine walking with taking the T, you can get to most destinations in the metropolitan Boston area.. It’s a nice fall day, the sunshine is warm as it caresses your back, the air is fresh, crisp and clean. Walking along you listen to the chirping of the birds, the hum of the insects and the sound of your footsteps as they lightly land on the ground. But, did you also know that as you are walking along enjoying this beautiful day that your heartbeat is increasing which in turn pumps cleansing, oxygenated blood through out your whole body, that you're burning calories, stretching and working muscles and also reducing what ever stress your carrying on your shoulders? Have you ever thought about the benefits of walking? As with any exercise program you should always consult your doctor before you start. Walking is one of the easiest, most enjoyable and the least expensive exercise programs you can start. And, it can be started at any time, done in any weather and you don’t have to purchase a whole bunch of expensive equipment to get started. All you really will need is a good pair of sneakers. Hints for exercising: IF you haven’t exercised for quite some time it is recommended that you start out slowly. Over doing any exercise will only end up giving you sore muscles. Easy and slow wins the race so to speak. Walk with a friend. You can encourage each other, especially on those days when the weather’s not so great or on the days when you may be tempted to skip exercising because you’re too tired or too stressed. This by the way is the time you need to exercise. Tiredness and stress can be alleviated through exercise. If you don’t have a friend who’s available to walk with you on a regular basis then walk with your dog. Dogs make great walking companions. They’re loyal, energetic and also great for protection. Plan a specific exercise program and stick to it. Be selfish with your time. This is your time, time to spend doing something just for yourself. You are giving yourself the gift that will benefit your body, mind and spirit. Don’t let anything or anyone take it away
Don’t over work yourself. Give yourself a moderate exercise schedule. One day on, one day off. Don’t be too hard on yourself. Most of all, enjoy yourself. Following is a sample exercise program. Week One - Monday: Start out slowly to warm up your muscles. Walk for ten minutes. Breathe deeply. This will help relax you as well as oxygenate your blood. Swing your arms as you walk. Enjoy all the sights and sounds around you. Try to fit into your schedule one morning walk and one afternoon walk. Distance does not matter, movement does. Weds.: Start out slowly to warm up. Remember to breathe deeply. Concentrate on your body. Feel your muscles stretching and working. Swing your arms slowly in time with your legs. Walk for ten minutes. Try to fit in at least two walks for the day. Friday: Follow Monday and Weds. schedule except today, park your car further away from the building you work in and do a mini walk. Also if there are stairs at your workplace try to use the stairs instead of the elevator. If you have to stop at a grocery store after work then park in the lot that’s furthest from the store and use this as another mini walk. Week Two - Sunday: Start out slowly to warm up then pick up your pace just a bit. Try to walk for at least fifteen minutes. Follow a slow-fast-slow pace. Walk slowly for five minutes to warm up, walk a little faster for five minutes, walk slow again for five minutes. This pattern gives you time to warm up and cool down. Remember, distance does not matter. If you only walk a hundred yards or so in fifteen minutes that’s quite all right. Movement matters-not distance. Swing your arms and concentrate on your breathing. Try to do this once in the morning and once in the afternoon. Follow this pattern through the week. Remember to do little things during the day such as using the stairs instead of the elevator, parking further away from the stores and workplace for your mini walks. If you have young children add in a play period with them and play. Playing burns calories as well as reduces stress. A game of catch, tag or kick ball is great fun as well as great exercise. At the end of the week reward yourself with something nice such as an ice-cream cone with a friend or perhaps a pampering facial at your local salon. Week Three - Monday Start today to increase your walking time. Remember your warm up and cool down periods. Try to set a goal of walking for at least one hour a day by the end of the month. Always increase your time and pace slowly by adding ten or so minutes each week. Use stairs instead of elevators, park further away from your destination and use that as your mini-walks, find hobbies that will incorporate exercise such as gardening, kite flying or hiking. Benefits of walking: Burns calories Stretches and strengthens muscles Increases heart rate Increases oxygen intake Reduces stress Aids in weight
loss Even these few extra minutes of walking every day can give you more energy, reduce your stress and improve your over-all health. If you plan to do more walking, make sure you have proper shoes, that you stretch properly before you go and include a warm-up and cool-down period in the time you have allotted for your walk. |
Disclaimer: This information is intended as a guide only. This information is offered to you with the understanding that it not be interpreted as medical or professional advice. All medical information needs to be carefully reviewed with your health care provider.
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