Healthy
Walk
As busy people, stress plays
a big role in our lives and exercise is a great way to unwind.
Yet with the many demands on our time, both at work and at home, it can
be difficult to find the time for physical activity. If you've
been looking for a way to fit fitness into your day, walking may
be just what you're looking for.
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:
- improves circulation
- helps breathing
- combats depression
- bolsters the immune system
- helps prevent osteoporosis
- helps prevent and control diabetes
- helps control weight
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
from
you.
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.
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