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Quick, On Your Feet

Posted on December 21, 2018 | No Comments on Quick, On Your Feet

Are daily errands running you to the ground, not to mention family commitments and deadlines? Do you want to find a better way to cope? Sometimes a busy schedule in the morning can give you stress and toxicities in your mind. Working continuously on the computer requires you to sit in the same position for a long time and gets you mentally stressed. Want a solution? Take a daily walk, and it will go a long way to keep you fit, healthy, and better able to take on life’s daily challenges.

A study in the International Journal of Sports Medicine showed that for every 100 calories women burn during moderate-intensity exercise, such as 20 minutes of brisk walking, “bad” cholesterol decreases by 1.6 points while “good” cholesterol goes up by 1 point in a year. Further benefits lead to a healthy lifestyle.

Benefits of Walking

Sound Mind
Walking provides relaxation that helps the person relieve stress, fatigue, release anxiety and evenlower tension. Your brain takes in oxygen that it needs to give clarity in making decisions. A walk in the park, by the beach, or a quick round of where you work or live can make a lot of difference in the way you feel and think. To keep up with your busy lifestyle, make sure to have rubber shoes or any comfortable topsider ready.

Healthy Body
Walking is a simple yet effective way to lose weight and keep fit. Walking everyday for 30 minutes to an hour, will help improve glucose control. Your muscles will use up blood sugar preventing it from building up in the blood stream. However, some good things never last, therefore, it is advised that you walk regularly as an essential way to continue blood glucose control.

Happy Heart
Walking also lowers the risk of blood clots, since the calf acts as a venous pump — contracting and expanding thus pumping blood from the feet and legs back to the heart, reducing the load on the heart. Physical activities will increaseyour heart rate and give you strength to your body and bring more oxygen and nutrients to your organs.

According to John Cuay, a Physical Therapist and Gym Instructor of Gold’s Gym, “In order for you to get the maximum benefits of your walking, be sure it’s a brisk pace to achieve the target heart rate. Walking at a faster than normal pace is often called aerobic walking, and if done properly can expend calories at about the same rate as jogging or running. Vigorous arm action is needed and the length of the stride as well as the step rate must be increased. Also, carrying the popular hand weights will increase the energy expenditure by about 5-10% and also will help to tone the arm muscles if used vigorously.

However you may use similar amounts of calories by simply walking faster or longer without weights.” These are just a few of the benefits you get from walking, which also helps reduce risk from colon cancer, diabetes, stroke, and heart disease.

Make a plan.
Give yourself a schedule. Plan your route for that day, and decide how long you will walk and stick to that plan.

Set your Goal.
If you are walking to lose weight, or to relieve stress, or to reduce the health risks, setting a goal to improve the quality of your life is always the way to go.

Wear Proper Clothing.
Running or walking shoes paired with cotton socks will keep you comfortable. Dress in a loose, breathable T-shirt, jogging pants or walking shorts, and don’t forget to, use sunscreen, sunglasses and a hat to protect your skin from the sun. The key is, wear whatever is going to make you comfortable.

Drink Water
If you are sweating more than usual, drink lots of water. If you plan to walk for an hour or more, a non¬carbonated drink with good sodium and potassium content is the best way to refresh and energize – it helps to replenish bodily fluids you lost while walking.

Do Some Stretching.
Warming up is always good whether your activity is strenuous or not. Start with stretching your arms and legs. It helps prevent injury as well.

Get a Buddy
Make it fun and exciting, invite a friend or bring your dog along with you. You never know where your walk is going to take you. And always remember it is quite unsafe to go out alone at night so take a friend with you when you plan to take a walk.

Safety First
Observe all traffic laws. Always bring identification with you, avoid going near the side of the road for safety reasons. If you are walking at night, wear clothing or an accessory that reflects to the drivers and vehicles.

Smile. Walk. Enjoy
There is no greater happiness that you will find than to approach life with positivism. Smile. Enjoy the view, smell the flowers, and keep walking. Walking is like eating ice cream, you forget stress and relax a little bit, or like drinking an energy drink that makesyour body perk up, or sometimes like a medicine that cures you from illness.

There are so many benefits that you will get from walking, for the mind, body and heart; it also lets you connect with nature. Always find time to do things that make you happy and healthy— some go to the gym; others do things that make their lives more relaxing and enjoyable. Some pick up hobbies that give them satisfaction not only physically but emotionally as well.

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