Walking – Great Exercise, Low Stress

Article by Ernie Reynolds

Walking – Great Exercise, Low Stress – Health – Fitness

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It’s no secret that some form of exercise is necessary for a happy, healthy body. Exercise, combined with sensible eating and drinking habits, can help prolong your life and just make you feel better. Maintaining your ideal weight is much easier as well.

However, if you are like many people, exercise is not the most exciting way to spend your time. Slaving at the gym to get that heart pumping and work up a good sweat is not high on a lot of folks’ list of enjoyable pastimes. Besides, it costs money and takes time to go there, workout, and get back home.

May I present an alternative – walking. Walking is a great way to get some needed exercise in without sweating all over and waiting in line for the next weight machine. It is low impact and low cost – actually it’s free!

Walking can be done just about anywhere. It’s hard to beat a nice walk around the lake or a hike through the forest trails on a beautiful day. Even a few times around the block is beneficial to your health and can be done with minimal fuss and trouble.

According to recent studies, walking is just as helpful as running and jogging for your heart and circulatory system. As a matter of fact, it may be better for many folks as it causes much less stress on the body than the constant pounding of jogging. You hear of shin splints, joint pain, and other injuries from running, but you rarely hear of someone getting hurt from walking too much.

Walking is just so easy too. There’s no need to change into special clothing, and no need to change back again after from becoming soaked with sweat. It’s really not necessary to work that hard while taking a leisurely hike or stroll around the block. 30 minutes walks several times a week can really make a difference in your overall health and well-being.

Strenuous exercise like jogging and aerobics can really get the heart racing and the blood pumping, which is beneficial to a point. However when the muscles work this hard they require lots of oxygen to keep going. A side effect of this type of workout is the production of lactic acid in your muscles. This acid is what causes your muscles to feel stiff and painful after a tough workout.

Walking, on the other hand, is an anaerobic exercise. It causes the heart to pump harder and causes more blood to flow, but it does not work the muscles as hard, so it doesn’t cause the body to produce as much lactic acid. You get the benefit of a boost to the circulatory system with a much less stressful effect on the body. Anaerobic exercise also helps to release stored body fat and send it on its way out of your body.

Because it is low stress on the body, anyone can enjoy the benefits of walking several times a week. People with many other ailments can still take up walking as an easy-on-the-body program of exercise. Walking with friends on a regular basis can be an enjoyable and fun way to stay in touch and keep up with the latest news and info.

An ideal way to approach a walking program is to treat it like any type of exercise. Start out slowly and let the body warm up for 10 or 15 minutes. Then pick up the pace and walk faster to get the heart pumping and the blood flow increasing for 20 to 30 minutes. A cool down period of slower walking for 5 or 10 minutes will round out the program.

Walking can be a very agreeable alternative to the crowded, expensive gym. We all need some exercise to be at our best health. Why not head outside for some fresh air and a nice stroll around the neighborhood? The price is right and the health benefits can be great.

See you on the trails!

About the Author

Ernie Reynolds is the webmaster of Mental Well-Being.com, a website dedicated to your health and happiness. Be sure to visit the Mental Well-Being Blog, as well for more inspiring and helpful articles and information.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Ernie Reynolds

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A GUIDE TO WALKING FOR EXERCISE FOR PREGNANT WOMEN OF ALL SIZES

Article by Hanna Ann

Here’s a trimester-by-trimester guide to the perfect walking workout for pregnant women of all sizes, shapes and fitness levels.Walking is the one workout that suits pregnant women of all stripes. It’s as gentle or as challenging as you need it to be. It requires no investment (all you really need is a good pair of shoes and a water bottle). Plus, you can do it nearly anywhere, anytime. Excuses like “I hate the gym” or “I’ve never exercised before” just won’t fly.”I recommend walking to most of my patients who are pregnant,” says Tanya Ghatan, M.D., an OB-GYN at Brigham and Women’s Hospital in Boston. “It’s easy entry for women who’ve never exercised and gives athletic women a way to stay active without the high impact of other activities they’ve participated in.” This program is designed to be started in the first trimester. However, you can jump in at the appropriate level no matter how pregnant you are. (If you were inactive before your pregnancy, however, start at the first trimester program for beginners.)Regardless of your fitness level, keep in mind that it’s not only fine but smart to swap days, shorten your walks or even skip them occasionally according to how you feel. It’s also perfectly OK to break up a day’s total walking time into two or more shorter sessions.Get your doctor’s approval before starting this (or any other) exercise program, and remember to warm up first by doing arm and ankle circles and leg swings for a couple of minutes (also take five minutes to stretch after each walk). Now, get out there and just start putting one foot in front of the other.Keep it safeTake the talk during the hardest part of your workout, you should be able to converse without gasping for breath, though not with complete ease, either.Use the rate of perceived exertion (RPE) scale on a scale of 1-10, most of your walks should fall between a 3 (slowWalk) and a 7 (fast enough that you couldn’t keep it up for more than 30-40 minutes).Watch for danger signs Stop if you experience pain, bleeding, dizziness, faintness, sudden swelling, lack of normal fetal movement, an abnormally rapid heartbeat or extreme fatigue.What’s your fitness level?Beginner: You’ve never exercised or you do so only rarely.Intermediate: You’re active, but exercise may be sporadic.Advanced: You’re fit and exercise four or more times per week.Trimester 1 (up to 13 weeks)BeginnerApproach this program gradually and focus primarily on sticking with it. Increases in intensity and duration will come over time.■ Start by walking 10-15 minutes a day, three days a week, taking at least one day off between walks.■ When you feel ready, add another day of walking and increase each walk by 5 minutes.■ After a few weeks, add a fifth day of walking.Your Goal Toward the end of the trimester, try walking 10-20 minutes a day, five days a week.IntermediateThe fitter you were before you became pregnant, the sooner you can ramp up to six days of walking a week.■ Start by walking 20 minutes a day, four days a week.■ When you feel ready (after four to five weeks), add a fifth day, then a sixth. Also, increase the length of each walk by a few minutes.Your Goal Toward the end of the trimester, try walking 20-40 minutes a day, six days a week.AdvancedEven if you’re fit and a faithful exerciser, changing to a low-impact walking program might be just what you need to continue staying active and feeling good.■ Start by walking 20-30 minutes a day, five days a week.■ When you feel ready, add a sixth day and increase the length of each walk by a few minutes each day.■ If you feel up to it, also add hills, stairs and/or bursts of increased speed (intervals), but don’t push beyond an RPE of 7 (see “Keep It Safe,” at top).Your Goal Toward the end of the trimester, try walking 30-60 minutes a day, six days a week.Trimester 2 (13-25 weeks)BeginnerDuring this “honeymoon” trimester, energy peaks and nausea should be history–the perfect time to exercise.■ If you are beginning this program in your second trimester, start by walking 10 minutes a day, four to five days a week.■ When you’re ready, pick two days that will become your longer-walk days (15-30 minutes) and add another day of walking. Your Goal Toward the end of the trimester, try walking 15-30 minutes a day, four to six days a week.IntermediateYou’re ready to gradually lengthen your walks and pick up the pace at certain points. Just be sure not to push if you’re feeling tired or get overheated.■ If you are beginning in your second trimester, start by walking 20 minutes a day, four to six days a week.■ Gradually add minutes every other day so that your total on those days is at least 30-40 minutes.■ Once or twice a week, if you’re feeling up to it, increase your RPE by one level (see “Keep It Safe,” at top) for 10-15 minutes during the middle of the workout.Your Goal Toward the end of the trimester, try walking 25-40 minutes a day, five to six days a week, increasing your speed during one or two walks.AdvancedProvided you’re feeling good, it’s fine to continue increasing the length of your walks and picking up the pace a couple of times a week.■ If you are beginning in your second trimester, start by walking 30-40 minutes a day, six days a week.■ Choose at least one day when you aim for 50 minutes, incorporating hills, stairs and/or intervals, but don’t push beyond an RPE of 7.■ Lengthen your shorter walks until your total is at least 40-50 minutes on each of the remaining five days.Your Goal Toward the end of the trimester, try walking 40-50 minutes a day, five or six days a week; and 60 minutes a day, one day a week.Trimester 3 (26-40 weeks)BeginnerTry to stick with the five- to six-days-a-week goal, but be prepared to slow down as your belly gets bigger.■ If you are beginning this program in your third trimester, start by walking 10 minutes a day, four to six days a week.■ If your energy slumps, decrease the length of your walks or break them down into shorter sessions.■ Aim to maintain the same total minutes of walking per week as at the end of the second trimester, but know that your pace–and thus the distance you cover–will naturally decrease.Your Goal Toward the end of the trimester, try walking 15-30 minutes a day, five to six days a week.IntermediateSpeed and distance take a back seat to consistency now. The goal is to keep walking for the same number of minutes whenever you feel you can.■ If you are beginning this program in your third trimester, start by walking 10-20 minutes a day, four to six days a week.■ Be ready to reduce the speed and distance of your walks as your pregnancy progresses. You may also want to drop a day.■ Break up your longer walks into shorter sessions if that’s more comfortable for you.Your Goal Toward the end of the trimester, try walking 20-45 minutes a day, five to six days a week.AdvancedThis trimester is all about staying comfortable, so keep the focus on simply remaining active.■ If you are starting in your third trimester, begin by walking 20-50 minutes a day, four to six days a week.■ Forget about speed and distance, and don’t push beyond an RPE of 7.■ Divide your walks into shorter sessions if that’s more comfortable for you.You’re Goal Toward the end of the trimester, try walking 25-50 minutes a day, five to six days a week.

Pregnancy Exercises and Prenatal Fitness for Pregnant Women: Safe and Effective Leg and Arm Exercise for Pregnant Women
Video Rating: 5 / 5

Ten many years more youthful having a Walking physical fitness plan

Article by guoruohan

Ten many years more youthful having a Walking physical fitness plan Are you are more than sixty and can you really feel as suit when you do 10 many years ago? Perhaps not, but assuming you have no wellbeing complications you can effortlessly get back again for your older physical fitness level. For those people who have halted getting physical exercise and so are consuming large sugar, large calorie meal in add-on to perhaps an elevated booze ingestion we know the purpose you that may like to buy discount uggs boots are unfit.Change is normally a be concerned and altering your diet plan need to begin slowly. Lower portion sizes by 10 % after which 20 % for those people who can control it without sensation hungry and snacking in between meals. Do not cook with fat, or use essential oil or butter for cooking purposes. Butter is not crucial on bread and if feasible leave it out. Halve your booze consumption.Consume much less sugars and starches. This need to create a big difference without significantly altering that which you eat, however the perfect is typically a much more healthful diet plan being a way of life change.One within the perfect may be the Mediterranean diet plan of fresh new fruit and vegetables, trim meat and greasy fish, it even goes properly having a decanter or wineglass of wine. So wine hasn’t vanished totally through the menu. But you should appreciate the meal or you will give it up. Attempt and see if it is for you. If not just return for your regular diet, but using the modifications suggested.Exercise may be the other component of obtaining suit and dropping some weight. Prior to you begin verify together with your medical doctor to determine if he understands any purpose why you need to not begin soft exercise. He will possibly be delighted. Walking may be the simplest method to begin a physical fitness program. It is suggested which you that may want to do ugg boots sale stroll for at the least 30 mins a day, but not at first. Consider it effortlessly and function up. The 30 mins does not need to be all at once. It could be 15 mins twice a day, as well as ten mins 3 occasions a day. You can stroll anywhere, city, country, beach, but do attempt to stroll at a sensible pace. You might be assisting avoid quite a few illnesses of later on years, stroke, center assault and also some cancers are all much more prevalent in men and women who are unfit and overweight. So walking physical exercise is properly worth doing.You that may like to buy cheap ugg boots could possibly really feel just a little sore at first, even from walking a brief distance, but this can quickly pass. The imperative point would be to maintain going.Weigh yourself as quickly as a month and be pleased with dropping a pound or so. You that may like Ugg boots are not over a crash diet, you are just consuming far better and beginning a physical fitness walking program. All becoming well, in a few weeks you might be sensation 10 many years younger.

Push-up Improvement Plan #01 is a comprehensive push-up improvement program that will help you gain lean muscle mass and help you achieve a better push-up score for the Army Physical Fitness Test (APFT) under FM 21-20 or Army Physical Readiness Test (APRT) under TC 3-22.20. If a civilian, use this exercise program to simply get in the best shape of your life! Perform this drill 2-3 sets each with 3 minutes of rest in between each set on Monday, Wednesday, and Friday for 4 weeks and witness you double the amount of push-ups that you can do in a 2-minute assessment. HOOAH!
Video Rating: 4 / 5

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