Posted: Mar 17, 08
11:39am
Walking: Taking Strides to Better Health
Looking for an exercise program that is relatively inexpensive, requires no special equipment and can be done just about anywhere, anytime? Think about taking up the oldest form of locomotion known to humans—walking. Walking is probably the most popular form of exercise. All ages can enjoy and reap benefits from this form of movement. And you don’t have to take lessons to learn how to walk.
The health benefits of walking (and all exercise) are staggering. It lowers your risk of cardiovascular disease, diabetes, and certain types of cancer. It improves circulation, manages appetite, promotes weight loss, improves muscle tone, reduces stress, and improves sleep. I guess you could consider walking a “magic bullet’ to better health!
The Center for Disease Control recommends walking at least 30 minutes a day at a “brisk” pace (3 to 3.9 miles per hour). Although walking for shorter periods of time is beneficial, too. The point is to keep moving every day. It is important to check with your physician before beginning a new exercise program, especially if you have been physically inactive.
According to Daniel M. Landers, professor of exercise and physical education at Arizona State University, “People who exercise report feeling better in general—even after just one workout.” There is a growing body of evidence that exercising as little as ten minutes a day can improve mental health and help you to think more clearly.
Professor Landers also adds, “We know that regular physical activity improves reaction time, concentration, creativity, and mental vigor.” Walking) improves the body’s ability to pump blood and increases the amount of oxygen in the blood stream. The blood flow to the brain increases, and so improves your mental reactions.
Dr. William P. Morgan, director of exercise psychology lab at the University of Wisconsin in Madison says, “Exercise can reduce anxiety and may even help you deal with anger.” Consequently, researchers at Duke University found that 60% of people suffering from depression for four months who worked out for 30 minutes three times a week were able to overcome the blues without using any medication. “This doesn’t mean that people should just stop taking their medication, especially if the have severe depression,” cautions Dr. Morgan. But many psychologists are now writing out a prescription for working out three times a week to go along with the latest medication for depression.
Walking can be done just about anywhere. We are fortunate to live in one of the loveliest States for walking. Walking along the sandy beaches of Lake Michigan with your significant other is romantic, as well as healthy. We also have numerous wooded paths and trails from which to choose. For those who love to shop at malls, try walking for an hour before you shop. Most malls will provide walkers with a map to show distances. There are even mall walker “clubs” for those walk there frequently. Treadmills are useful when you cannot get outdoors. Some people position their treadmill so they watch television as they walk. Others listen to music to help the time go by on the treadmill.
It is important to warm up before you begin your walk. Stretching increases flexibility and decreases the chance of injury. Stand facing a wall an arm’s length away. Lean forward and place the palms of your hands against the wall, slightly below shoulder height. Keep your back straight, heels firmly on the floor, and slowly bend your elbows until your forehead touches the wall. Tuck your hips toward the wall and hold for 20 seconds. Repeat the exercise with the knees slightly bent. Another stretching exercise is the knee pull. Lie flat on your back with legs extended and arms at sides. Lock your arms around legs just below the knees and pull knees to chest, raising buttocks slightly off the floor. Hold for 10 to 15 counts. Repeat exercise 3 to 5 times.
Here are some tips to help develop an efficient walking style: Hold your head erect, keep your back straight, and your abdomen flat. Your toes should point straight ahead and your arms swing loosely at your sides. Land on the heel of the foot. Walking only on the ball of the foot may cause soreness. Take easy strides and when walking up or down hills or at a very rapid rate, lean forward slightly. Breathe deeply.
For people just starting out try walking for ten minutes at a time and gradually increase the amount of time until you reach 30 minutes a day. There is also some research to suggest that three 10 minute walks a day are as effective as 30 minutes done all at one time. The important thing is to get moving!
Pay attention to your body when you walk. If you become dizzy or light-headed take it easy or stop. If the problem continues, see your physician. Also do not forget to keep yourself hydrated whenever you walk or exercise.
The only equipment needed for walking are good shoes and socks. As an avid walker, I find that my walking shoes will last for about 500 miles before they begin to wear out and not provide the adequate support for my feet, knees and back. If you are a serious walker or jogger, it is very important to make sure your shoes fit properly. Make sure to wear shoes that are comfortable and provide good support. Running shoes are also good walking shoes. But whatever kind of shoe you decide upon, it should support your arch. Shoes made of materials that “breathe” like leather or nylon mesh are best. Socks that “wick” away moisture are better for walking. They should also provide some cushion to help prevent corns and calluses.
Walking can be a social event for those who prefer to walk with a partner or two, while others choose to walk alone. Whatever your preference, walking is a great way to improve your health, both mentally and physically. So why not start today and stride to a healthier lifestyle?
Information for this article came from the websites usa-pharmacy-online.com and lifetimetv.com
