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Take a Walk!
Hippocrates, the noted Greek physician, is quoted as having said, “Walking is man’s best medicine.” It is a low cost activity that may often be an overlooked option partly due to its simplicity. In addition to being inexpensive, walking is easy to do for most of us. It requires no special equipment and it is extremely convenient. Those who choose walking as a fitness activity represent a group that can boast of a low dropout rate. In other words, it is easy to stay with it.
The benefits of a good walking program are numerous! Any activity that is continuous, rhythmical and uses large muscle groups is considered to be aerobic in nature. This means that your heart and lungs stand a good chance of being strengthened in the process. Your circulation improves and stamina increases. You may find it easier to breathe and may tire less quickly, or not at all! Aerobic, also know as cardiovascular, exercise can decrease the risk of various diseases.
Did you know that physical inactivity is considered to be a major risk factor in the development of coronary heart disease? Many understand that exercise is beneficial for good health but may not realize that a lack of physical activity serves as a significant risk to well-being. The other modifiable risk factors include smoking, high cholesterol, high blood pressure, diabetes, and obesity. Simply being overweight has been added along with obesity, which is usually defined as being clinically overfat. Interestingly, engaging in physical activity can have a beneficial effect on most of the other modifiable risk factors, those that can be affected by a change in habits. Physical activity may be helpful in the control of blood cholesterol, diabetes, blood pressure and in the reduction of body fat.
While the terms physical activity and exercise are often used interchangeably, there is an important distinction. Physical activity pertains to general movement of the body that uses energy while the term exercise refers to structured movement with a specific goal or purpose. If you have not been active on a regular basis then you can begin by increasing your physical activity each day with walking. Start with a ten minute walk and increase your time as you are able. Ideally you should target at least 30 minutes of physical activity each day. For the goal of improving general health and well-being, this can be done throughout the day with an accumulated total of 30 minutes. In other words, you can talk a 10 minute walk in the morning, at lunch and after dinner to total your 30 minutes. Other activity options can be chosen instead of walking. Cycling, gardening, playing, swimming and dancing are other ways to be physically active. It is that simple!
For those of you looking to enhance your fitness level, a structured exercise program can incorporate walking as well. You would want to set up a program that included factors of frequency, intensity and time. According to the American College of Sports Medicine (ACSM), aerobic or cardiovascular exercise should be done three to five days per week for 20 to 60 minutes at an intensity that you would consider to be somewhat hard to hard. That means a brisk walk! On days when you are not scheduled to exercise, it is important to remain physically active as previously described.
It is important to keep in mind several things as you begin your walking program. You need to look at factors for both safety and effectiveness when planning your endeavors. Depending on your age and current health status, it might be advisable to check with your health care provider before beginning. While it is true you probably walk every day, there is an added measure of exertion to walking with the goal of improving your health. The following list includes other factors to consider:
- wear a good, supportive pair of shoes
- walk with a partner and/or bring a cell phone in case of emergency
- walk facing traffic if no sidewalk is available
- begin at a slow-to-moderate intensity and increase as able
- vary intensity for conditioning benefits
- do shorter walks on busy days and longer walks on the weekends
- carry water to avoid dehydration
- stretch major muscle groups for recovery, flexibility and injury prevention.
This may be one of the best times of year to begin a walking program. The weather is accommodating and the colors will be fantastic! Once you have your program established, you can always move it indoors to a fitness facility or mall when the weather turns. So begin today and take a walk!
Victoria Yannie is a certified Personal Trainer and Fitness Instructor with a passion for helping individuals in their pursuit of fitness and well-being. She has worked at a number of Big 10 and Ivy League universities along with a variety of fitness clubs and community centers. For more information, visit www.spiritfitsolutions.com or email, vicki@spiritfitsolutions.com.
spirit ~ the vital principle in humans
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