Walking styles:It is always necessary to maintain good walking style to get the maximum benefits of this exercise, and at the same time minimizing any health risk. The following walking styles should be maintained: Try to walk as straight up as possible. Your arms should be swinging front and back and should be at a maximum angle of 90 degree centigrade with the body. Take more steps per minute instead of taking longer steps. Walking should be maintained in a straight line if possible and try to keep your feet very close. Try to breath deeply. You should start walking slowly if just starting out, and should increase the speed and miles gradually as you proceed, keeping your body's response to these exercises in mind.
Losing weight and fitness level:Being overweight can cause a decreased level of fitness. Burning extra calories by walking will not only make you slim and trim but also increase your overall fitness level. A lack of exercise always decreases muscle strength and energy levels.
Trainers advice for Walking:Heart rate is an important factor in burning calories and thus controls weight loss. The higher the heart rate, the more calories will be burned, which means your walking will be more effective. Always be sure to consult an expert trainer, physiotherapist or physician to find out what would be your optimal heart rate. Aging may affect the ability of the heart, a 20 year old male may be able to achieve a maximum heart rate of 200 beats per minute, whereas a 40 year old male may only be able to achieve 180. Your trainer may advise you not to attain more than 60 % of the maximum heart rate, if you observe any difficulty you should consult the trainer or a physician.
Program for Walking:Make a simple program for walking. Start with a few minutes in initial days and gradually increase the duration. To achieve effective results you should continue walking for a minimum of 30 minutes daily or at least 5 to 6 days of a week. If your conditions allow you to walk briskly, walk as much as you can. In case you observe any symptoms of breathlessness, vomiting, dizziness or any unusual symptoms, you should contact your doctor. Before walking stretch parts of your body such as arms, head, shoulder, ankles, stomach, back etc, for a few minutes. If you get tired during walking, you should gradually slow down your speed. You should adhere to your walking schedule daily and try to convert your walk in three time zones, first slow walking for 4-5 minutes, second brisk walking and third slow walking for 4-5 minutes. The first and third time zones are for warm up and cool down zones. Brisk walking should be gradually increased from 4-5 minutes in initial week to 25-30 minutes after 8-10 weeks. Walking has all sorts of health benefits among them the ability to help lower your blood pressure and strengthen your heart. Many people at risk for stroke and heart disease are overweight, unhealthy and have a hard time exercising. Thankfully walking is an easy, low-impact workout that almost anyone can do. Start where you’re at. Just put on your shoes and head out there. If all you can do is walk for five to ten minutes, start there. It’s a great start and that’s a lot more exercise than you’ve been getting. Stick with it for a week and then see if you can make it for 15 minutes. If you can go for 30 minute walk, start there. Pick up the pace, walk briskly and after a week or two, try to go for 45 minute walks. Or break up your walking workout into 3 shorter sessions interspersed throughout your day. If you have any health conditions and in particular, if you’re suffering from high blood pressure and are at risk for heart disease, discuss your walking plans with your doctor. The two of you can come up with a plan that’s appropriate and safe for you. Getting out and walking will help you on several different levels. The act of walking itself, particularly if you can go for a walk out in a pretty park is very relaxing and will lower your blood pressure soon after the walk. That’s a terrific benefit of walking and something that will help you feel better right away. But the benefits don’t stop there. The regular exercise will strengthen your heart. Remember your heart is a muscle and going for a brisk walk works out more than your leg muscles. As you work out your heart, it gets stronger and better at pumping blood through your body. And as you strengthen your muscles and your body overall, you are likely losing body fat. That’s good news for your blood pressure long term. All it takes is heading out there for a short little walk each day. As you get stronger those walks will get longer and you may even give swimming or riding your bike a try. Healthy diet, regular exercise, and losing weight are some of the most effective ways to reduce hypertension regularly. Add to that the fact that walking helps you destress and it’s no wonder that walking regularly has such beneficial effects on your health. Ready to get started? Put on your shoes and go for that first walk. Setting aside some time to go for a 45 minute walk isn’t always easy. We all live busy lives and between family and work, fitting in a workout isn’t always possible. What if I told you that you didn’t have to dedicate a set block of time for your walking workouts? What if you could get the same health benefits by working in a little more activity here and there throughout your day? And what if there was a fun little gadget that helped you keep track of it and motivated you to move more? There is and it’s called a pedometer. You can pick up an inexpensive model at your local super store or order it from Amazon. Or you can go with something a little fancier like a Fitbit for example. But before you head out to spend any money, check your smart phone. Many models have a pedometer built in. All you need to do is download a free app and you’re good to go. The pedometer will track how many steps you take on any given day. It will also track how many minutes you’ve spent being active and how many miles you’ve walked. In other words, it keeps track of how much exercise you get during your day. And the good news is that it doesn’t matter if you head out after work for a 45 minute walk, or if you work out in little spurts here and there throughout the day. Maybe you start your day by parking a little further away from the office and walking a couple of hundred extra steps. Then you take a quick stroll during your lunch break. You wrap up your day by walking around the park while your kids play. And just like that you’ve gotten your exercise in without having to block out any additional time. Give it a try. Put on a pedometer, or start tracking with that phone you’re always carrying around anyway and see how much you’re walking around any given day. From there, try to get a little more active as time goes by until you hit your stepping goal. For most of us 10,000 steps per day is a good long term goal, but if you’re feeling more ambitious than that, go for it. Keeping track of your steps is very motivating. Looking at your pedometer and realizing you’re 2,000 steps away from your daily goal may be just the motivation you need to head out for that after dinner stroll. We were designed to walk for miles and miles to hunt and gather our food. Yet, in modern society, we spend most of our time sitting down. That is not good for our bodies leading to a host of health problems. This is probably one of the most important reasons to make an effort to move around and go for a walk each day. Of course, that’s easier said than done. Most of us sit for our work, we eat sitting down, and to be honest all we want to do when we come home from work is plop down on the couch for a Netflix marathon until bedtime. In other words, getting and staying in the habit of going for a walk each day can be a bit of a challenge. But that’s exactly what we need to do. We need to get in the habit of going for that walk just like we’re in the habit of brushing our teeth twice a day or taking out the trash on Tuesdays. Once it’s a well ingrained habit, it won’t be as much of a challenge to make sure we go for a walk each day. A great place to start is to find a walking route you enjoy. It helps to make it as easy as possible. Your favorite walk may offer beautiful vistas, but if it’s a 30 minute drive there and back, you’ll be less likely to do it every single day. Instead, save that walk for the weekends and come up with something convenient and pleasant for your everyday walking routine. If you can, find a route in your own neighborhood so you can leave right from your front door. Just lace up your shoes and start walking. Taking the same route every day helps form that habit. It’s also encouraging to notice that you can walk the same loop faster or with less effort over time. It proves that you're making a difference and are getting stronger and increasingly fitter. Listening to your favorite music, podcast or audio books is also helpful. It will make the time go by faster and give you something else to look forward to. You can even use your favorite media as a way to bribe yourself to go for your daily walk. Let’s say you have a couple of podcasts you enjoy. Save them for your walks and only let yourself listen to them while you’re walking. It’s a great incentive to get out there even on days when you’re not feeling it. Last but not least consider walking with other people. Find a walking group in your area, or talk a friend or neighbor into becoming your walking buddy. Not only is it more fun to walk when you have someone to talk to, it also has some built in accountability. It’s much easier to skip a walking workout when you know that other people are waiting for you and relying on you to join them. Give these tips a try and see if they help you make walking a daily habit and an integral part of your health, your fitness, and your life. There are a lot of good reasons to go for a walk. It’s fun, it’s relaxing, and most important it’s good for your health. But what exactly are the health benefits of walking? I hope this article convinces you that heading out for a walk each day is a great idea and that it motivates you to stick to your walking schedule until you start to see results. Walking Gets You Outside In The Fresh Air and Sunshine No matter how fast or slow you walk, walking gets you outside and in the fresh air. This alone will make you feel better as your body absorbs the oxygen and sunshine. Both are important for your health and well-being. You will find the air quality outside, particularly if you go for a walk on the beach or in a park, will be much better than the air inside your house. Of course, the sunshine outside will help your body product all the Vitamin D it needs. Walking Can Help You Get To And Maintain A Healthy Weight Walking particularly at a quick pace and doing it regularly can help you get to and then maintain a healthy weight. Yes, you still need to watch what you eat and aim for a healthy diet, but walking can be another tool to help you drop those extra pounds. The nice thing about walking when you’re overweight is that you burn a lot of calories, even on short and slow walks, simply because you’re carrying so much weight around with you. As you start to lose the weight, your overall strength and endurance increases, allowing you to walk longer, further, and faster. Walking Improves Your Sense Of Balance And Coordination As you walk, particularly when walking over rougher terrain, you’re also working on your sense of balance and coordination. Just getting in the habit of going for a daily walk will help. But you can work even more on your sense of balance by moving your head around. Turn your head to the right and left as you walk for a count of 30. Then move your head up and down for a count of 30. If you do these simple exercises once or twice as you walk each day you'll get even more benefit. Walking Strengthens Your Bones and Muscles Even though walking is a low impact form of exercise it helps to strengthen and tone your body. If you’re just starting out, it is all you need to start to get into better shape. As you get more fit, consider adding weight lifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones. Walking Will Boost Your Mood and Fight Depression Last but not least, the exercise of walking releases endorphins that will help lift your mood and can even reduce depression. Give it a try. The next time you’re feeling tired or are in a bad mood, lace up your sneakers and go for a brisk walk. It works like a charm. If you haven’t exercised in a while, or are looking for something easy you can do every single day give walking a try. It’s the perfect low impact way to exercise. It’s easy to do, you don’t need any special equipment and you can start at the fitness level you’re at. If you’re not in the best of shape, start by going for a 10 or 15 minute walk around the neighborhood and work your way up from there. If you’re already in great shape, walking can still provide an effective workout. Walk fast and incorporate some hills and even stairs. But, let’s not get ahead of ourselves here. If you’re like most of us, chances are you haven’t exercised much since you got out of college and need to start small. Maybe your doctor suggested that you move around more, or maybe you just want to be proactive about your health and well-being. In either case, walking is the perfect way to start. Find a pair of comfortable shoes, put them on and go for a stroll through your neighborhood. You could also find a local park with a nice path you can walk on. If the weather doesn’t permit walking outside, head to your local mall and walk or hop on a treadmill. You can even walk in place at home in front of your TV. Here’s a simple little idea to get you moving more. As you're sitting on the couch at night watching TV, get up during commercial breaks and march in place until your favorite TV show comes back on. If you’re using a service like Netflix, make yourself walk in place for 10 minutes in between episodes. Or turn on the TV and challenge yourself to march in place during the entire show. Time will fly while you’re having fun watching TV and moving. Speaking of having fun, going for a walk outside can be a lot of fun too. Mix up your route and walk in different areas of town, or visit different parks. Invite a friend to come along with you to walk. It’s always nice to have someone to talk to and having a walking buddy keeps you accountable. Last but not least, grab your phone or MP3 player and listen to music or audio books as you walk to make the time go by faster. The main thing is that you get out there, move around, and get some exercise in a way that’s gentle on your joints, your heart, and the rest of your body and that’s what walking will do for you. Just give it a try and see if you don’t start to feel better, happier, and stronger after a few weeks of regular walks. Is the bathroom scale taunting you? Scales have a tendency to do that, right? Okay, so that's not really possible, but don’t you ever feel that way? Our weight tends to fluctuate up and down, but it never seems to reach that low number we’re looking for. One day you think you dropped four pounds, but the next day it’s right back on. Now, you could yell furiously at the scale, and throw it out the bathroom window, or you could just go for a walk. The latter may be a healthier option. What you need is a new and improved diet plan and good aerobic exercise. How often do you exercise? This is an important question that everyone should be asking themselves. Fitness is a key factor in staying healthy and living well. You want to live well, right? Of course, we all want to live hospital-free lives. Therefore good habits must be acquired, and at a youthful age if possible. It’s always prudent to start earlier, rather than later. A slim figure doesn’t automatically guarantee that you’re healthy. Poor eating habits can have powerful effects on your body and mind. What you need is a proper diet, and more exercise. This is something all human beings should seriously consider. Just like a machine, your body can really depreciate if you fail to ever use it. Sitting in a chair in a cubicle the entire day and watching television in potato-couch style the entire evening do not help much. What we all need are some aerobic exercises; by that I mean decent ones which make you really sweat and your breathing faster. You need to get the heart pumping and muscles working. You not only burn calories, but also make the body stronger and increase your stamina. With regular aerobic exercise, you also increase your energy levels, something that's desperately needed in our fast-paced modern society. I think it’s safe to say that we could all benefit from being able to generate some more energy and last for longer. The sad truth is that so many individuals are blind to this simple fact: energy depends on diet and exercise. These are crucial factors, folks. Are you in search of some great aerobic exercise? Go for a walk! All you need is your sneakers and a few minutes of your day. What are you waiting for? Put on those athletic shoes and move your muscles! Not moving? Your bones will become stiff and so will your muscles, your muscles will become tense, your back will start to hurt, and soon an individual who does not get up and move will become stagnant. Time will eventually catch up and problems regarding health, like obesity, are bound to pop into the picture! Get up and move now in order to erase stagnancy and avoid future health issues and doctor bills. Exercise is extremely imperative to every single individual's life; whether it is some type of movement, any kind of movement is better than non-movement! Walking ten to twenty minutes a day vs. never walking is at least action towards some type of exercise. Doctors have experimented with patients and have left on an ending note that patients with more movement are in fact burning more calories and are more likely to live longer than their peers who don’t do any physical activity. There are many factors as to why individuals are experiencing excessive amounts of lethargy and avoiding movement. Some factors can include: depression, anxiety, over-exhaustion, P.T.S.D., not enough sleep, not enough time in the day, you name it, the list prevails. Exercise can help to give more energy to the individual ultimately. As it is, many doctors all around have strongly recommended that just a small amount of exercise per day can create substantial health benefits! If walking and/or running is not for you, try a different alternative of physical activity that is correlated to exercise activities; yoga happens to be a perfect alternative! Yoga burns calories as it also helps with flexibility, agility, movement, balance, patience, etc. If you don’t want to go on a nice neighborhood walk, then choose to move from the couch or chair and stretch! Buy a yoga mat. Stretching is great for stress relief, weight management, moodiness, and the human body overall. Lacking exercise can jeopardize an individual's health! Obesity is deadly, when your weight is not within your normal BMI (body mass index), problems with organ failure can occur, as well as high blood pressure and heart problems. A various amount of other problems can occur with obesity, but doctors link obesity to the lack of exercise completely and this may as well be worse. As individuals, we need movement and growth in order to sustain. Calories come and go, and so do atoms and molecules. Nourish yourself, exert energy, and replenish energy. Listen to doctors and avoid future death! Move!
Nordic walking is growing in popularity and for good reason. It’s a great way to get exercise and just about anyone can do it. Nordic walking is already popular across Europe and has gained popularity in North America as more people learn about the health benefits of this simple yet effective sport.
Unique Features of Nordic WalkingNordic walking is a very specific exercise that encourages the walker to engage their upper body as well as their legs when they go for long, vigorous walks. The way that the upper body is engaged is through the use of special walking poles that are similar to ski poles. These Nordic walking poles can be used to include the upper body and encourage more vigorous physical activity than a simple stroll in the park. You can pick up a pair of lightweight aluminum poles on Amazon for about $50.
Nordic Walking is Easy to LearnNordic walking is also popular because it’s relatively simple to learn. After a few simple introductory lessons, anyone can start to take advantage of the benefits of Nordic walking. Best of all, as you get better at Nordic walking, you’ll improve your technique and speed, improving and being challenged at your own pace.
Improvement at Your PaceAnyone who starts out with Nordic walking will find that the benefits come at the pace of the user. In other words, you determine how much you get from the exercise and can ramp up in a way that is comfortable. You can start as slowly and cautiously as you want, but by simply doing the exercise, you’ll be improving and gaining strength. Nordic walking is a great exercise option for people of all ages and fitness levels. It is easy to start and produces rapid health effects. Nordic walking is a full body exercise that increases heart rate, uses muscles in every major muscle group, and doesn’t require machines, a gym, or especially challenging skills besides walking!
One of the great things about walking is that travelling at a slower pace than most folks allows you to notice things that others miss; like lovely flowers and frolicking squirrels, or, perhaps best of all, cash money on the ground.Of course these tiny windfalls aren't going to add up to enough to quit your day job. In fact, they're probably more accurately classified as mental/emotional benefits to walking than financial. You have to admit though, finding a twenty (or three) just laying on the ground as if it was just waiting for you to walk by is a real mood lifter. It can make your day. There's probably some kind of bell curve type of relationship between the likelihood of finding money on the ground and population density. Too few people and there's nobody to drop money; too many and odds are someone else will find it before you. There's got to be some sweet spot. But if you walk in a moderately populated area, try this: keep your eyes peeled, scanning the ground in a ten- or twenty-foot half circle in front of you. You'll be surprised at how good the human brain is at perking up when presented with the sight of paper currency lying about.