Walking is one of the best ways to get exercise. But not every neighborhood is set up for the benefit of walkers. Some neighborhoods have no sidewalks; other neighborhoods have steep streets or busy traffic. For those who choose to walk indoors, there's always the treadmill or walking the interior or a local mall. Whatever way a person finds to add walking to his or her daily routine, walking offers great health benefits. Here are 6 tips for helping you add daily walking exercise to your healthy lifestyle.
1. Start small. If you have a health problem or have been sedentary, it's best to first speak with your doctor about exercising. Once you have a go ahead, it's a good idea to start small and work your way up to a longer workout session. If all you can manage is a walk up the block and back, take it. The next day, you might find yourself able to go another 5 minutes longer or to increase your momentum. Walking every chance you get--whether its parking your car a block from work or choosing stairs over an elevator--is something you can most likely do for exercise, no matter your age or ability.
2. Walk in optimal conditions. Noontime may not be the best time to put on your walking shoes and take a hike, particularly if noontime temperatures are soaring. Or, if a sheet of ice is covering the sidewalk, your best choice for walking may be an indoor treadmill, a local gym, or inside your neighborhood mall. It's important to pay attention toyour body rhythms and to walk when you can, but choosing an early morning or evening walk when daytime temperatures are hot, makes health sense. Choosing to walk indoors may be the best choice, depending upon where you live and the time you have available.
1. Start small. If you have a health problem or have been sedentary, it's best to first speak with your doctor about exercising. Once you have a go ahead, it's a good idea to start small and work your way up to a longer workout session. If all you can manage is a walk up the block and back, take it. The next day, you might find yourself able to go another 5 minutes longer or to increase your momentum. Walking every chance you get--whether its parking your car a block from work or choosing stairs over an elevator--is something you can most likely do for exercise, no matter your age or ability.
2. Walk in optimal conditions. Noontime may not be the best time to put on your walking shoes and take a hike, particularly if noontime temperatures are soaring. Or, if a sheet of ice is covering the sidewalk, your best choice for walking may be an indoor treadmill, a local gym, or inside your neighborhood mall. It's important to pay attention toyour body rhythms and to walk when you can, but choosing an early morning or evening walk when daytime temperatures are hot, makes health sense. Choosing to walk indoors may be the best choice, depending upon where you live and the time you have available.
Too Busy for Exercise? Tips for Already Crowded Schedules
Whether you want to loose just 5 pounds or 50 pounds exercise is an important key to making that happen. Even though we know that exercise is key in not only weight loss, but in leading a healthier lifestyle as well, we struggle
with fitting this into our lives. Somewhere between work
obligations, family obligations, maintaining a home, and spending time with those we care about, taking care of ourselves sometimes get pushed to the back burner. We find ourselves exhausted at the end of a long day and looking back at the day we can't figure out where we could have possibly squeezed in an additional activity. Here are some tips for those suffering from this dilemma.
Make it a Family Affair
When the weather is nice, make exercise a family affair. Grab your significant others, kids or dogs and head off to the park. Many parks have nice walking trails. Take a walk as a family and then spend some time playing on the playground. This would take only 30 minutes and allows you to squeeze in some exercise while spending quality time with your family.
Take the Stairs
If you work in an environment that has multiple floors, take the stairs. This takes no extra time out of your day but could have incredible benefits to your health and your weight. It might be a little exhausting at first but as time passes it will become second nature.
Stop Searching for That Perfect Parking Spot
Park in the back of the lot. Even the few extra steps will make a difference if you do it on a regular basis. Not only will your physical help benefit but you won't have to encounter the stress that comes along with competing for the primo parking spots.
Utilize Your Break Time
Most companies give their employees breaks throughout the day. Start taking a small walk on your morning and afternoon breaks. You will find yourself rejuvenated. In order to keep you motivate, you can seek out others to go with you. It will become an excellent distraction from your busy workday that will help you improve you health at the same time.
with fitting this into our lives. Somewhere between work
obligations, family obligations, maintaining a home, and spending time with those we care about, taking care of ourselves sometimes get pushed to the back burner. We find ourselves exhausted at the end of a long day and looking back at the day we can't figure out where we could have possibly squeezed in an additional activity. Here are some tips for those suffering from this dilemma.
Make it a Family Affair
When the weather is nice, make exercise a family affair. Grab your significant others, kids or dogs and head off to the park. Many parks have nice walking trails. Take a walk as a family and then spend some time playing on the playground. This would take only 30 minutes and allows you to squeeze in some exercise while spending quality time with your family.
Take the Stairs
If you work in an environment that has multiple floors, take the stairs. This takes no extra time out of your day but could have incredible benefits to your health and your weight. It might be a little exhausting at first but as time passes it will become second nature.
Stop Searching for That Perfect Parking Spot
Park in the back of the lot. Even the few extra steps will make a difference if you do it on a regular basis. Not only will your physical help benefit but you won't have to encounter the stress that comes along with competing for the primo parking spots.
Utilize Your Break Time
Most companies give their employees breaks throughout the day. Start taking a small walk on your morning and afternoon breaks. You will find yourself rejuvenated. In order to keep you motivate, you can seek out others to go with you. It will become an excellent distraction from your busy workday that will help you improve you health at the same time.
Other benefits of exercise:
Oxidative stress dropped by 28 percent. Oxidative stress is the presence of harmful oxygen — free radicals that attack cells and tissues.
Nitric-oxide availability rose by 28 percent. Nitric oxide helps relax the blood vessels, reducing blood pressure.
Cholesterol decreased by 19 percent.
Insulin levels dropped by 46 percent.
Blood glucose or blood sugar fell by 7 percent.
The men walked every day at a pace that was enough to raise their heart rate to 60 percent to 70 percent of their maximum heart rate.
They ate five servings of high-fiber whole grains, four servings of vegetables and three servings of fruit daily served all-you-want buffet style, every day
Oxidative stress dropped by 28 percent. Oxidative stress is the presence of harmful oxygen — free radicals that attack cells and tissues.
Nitric-oxide availability rose by 28 percent. Nitric oxide helps relax the blood vessels, reducing blood pressure.
Cholesterol decreased by 19 percent.
Insulin levels dropped by 46 percent.
Blood glucose or blood sugar fell by 7 percent.
The men walked every day at a pace that was enough to raise their heart rate to 60 percent to 70 percent of their maximum heart rate.
They ate five servings of high-fiber whole grains, four servings of vegetables and three servings of fruit daily served all-you-want buffet style, every day
. They had one serving of chicken or fish for dinner.
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