S
S.V.Sai baba ([email protected])
FROM S.V.SAIBABA'S BLOG :
svsaibaba.blogspot.com/2011/04/benefits-of-walking.html
Benefits of Walking( Revised)
Posted: 08 Aug 2019 06:50 AM PDT
Walking is the most natural exercise known to man.Walking burns calories,
stimulates blood circulation and helps lower cholesterol levels, among other
benefits.
What we are talking about is not just walking but brisk walking.
Also read my post on Benefits of walking after Meals:
svsaibaba.blogspot.com/2016/03/benefits-of-walking-after-meals.html
Benefits of walking
1.Walking 30 minutes a day cuts the rate of people becoming diabetic by more
than half and it cuts the risk of people over 60 becoming diabetic by almost 70
percent.
2.Walking cuts the risk of stroke by more than 25 percent.
3.Walking reduces hypertension. The body has over 100,000 miles of blood
vessels. Those blood vessels are more supple and healthier when we walk.
4.Walking cuts the risk of cancer as well as diabetes and stroke.
5.Women who walk have a 20 percent lower likelihood of getting breast cancer
and a 31 percent lower risk of getting colon cancer.
6.Women with breast cancer who walk regularly can reduce their recurrence rate
and their mortality rate by over 50 percent.
7.The human body works better when we walk. The body resists diseases better
when we walk, and the body heals faster when we walk.
8.We don't have to walk a lot. Thirty minutes a day has a huge impact on our
health.Men who walk thirty minutes a day have a significantly lower level of
prostate cancer. Men who walk regularly have a 60 percent lower risk of colon
cancer.
9.For men with prostate cancer, studies have shown that walkers have a 46
percent lower mortality rate.
10.Walking also helps prevent depression, and people who walk regularly are
more likely to see improvements in their depression.
11.In one study, people who walked and took medication scored twice as well in
30 days as the women who only took the medication. Another study showed that
depressed people who walked regularly had a significantly higher level of not
being depressed in a year compared to depressed people who did not walk. The
body generates endorphins when we walk. Endorphins help us feel good.
12.Walking strengthens the heart. Walking strengthens bones. Walking improves
the circulatory system.
13.Walking generates positive neurochemicals. Healthy eating is important but
dieting can trigger negative neurochemicals and can be hard to do.
Walking generates positive neurochemicals. People look forward to walking and
enjoy walking.
14.And research shows that fit beats fat for many people. Walking half an hour
a day has health benefits that exceed the benefits of losing 20 pounds.
15.When we walk every day, our bodies are healthier and stronger. A single 30
minute walk can reduce blood pressure by five points for over 20 hours.
16.Walking reduces the risk of blood clots in your legs.
People who walk regularly have much lower risk of deep vein thrombosis.
17.People who walk are less likely to catch colds, and when people get colds,
walkers have a 46 percent shorter symptom time from their colds.
18.Walking improves the health of our blood, as well. Walking is a good boost
of high density cholesterol and people with high levels of HDL are less likely
to have heart attacks and stroke.
19.Walking significantly diminishes the risk of hip fracture and the need for
gallstone surgery is 20 to 31 percent lower for walkers.
20.Walking is the right thing to do. The best news is that the 30 minutes
doesn't have to be done in one lump of time. Two 15 minute walks achieve the
same goals. Three 10 minute walks achieve most of those goals.
We can walk 15 minutes in the morning and 15 minutes at night and achieve our
walking goals.
21.Walking feels good. It helps the body heal. It keeps the body healthy. It
improves our biological health, our physical health, our psychosocial health,
and helps with our emotional health. Walking can literally add years entire
years to your life.
When to walk?
Start walking when the sun is not yet high, or is already on the verge of
setting. This means doing it early in the morning, or quite late in the
afternoon. The rule of thumb here is staying out of the sun from ten in the
morning until five in the afternoon. This is the time when the sunlight is
strongest and ultraviolet rays can do the most harm. For added protection, map
out your route for your walk and choose areas where there is ample shade.
Before you start
Wear the right pair of walking shoes and comfortable clothes.
Also remember to carry and drink water while you walk, to hydrate yourself.
Walk for 15-20 minutes for the first three days, and then gradually increase
the time. You can use a pedometer to count the steps you take.
How to walk?
First of all, start out slow and easy. Start with walking out of the house for
5 minutes and walking back to the house for 5 minutes.. Do this every day for a
week. If this was easy for you, add five minutes to your walks next week (total
walking time 25 minutes). Keep adding 5 minutes until you are walking as long
as desired.
WATCH your posture. Walk tall. Think of elongating your body. Hold your head up
and eyes forward. Your shoulders should be down, back and relaxed. Tighten your
abdominal muscles and buttocks and fall into a natural stride.
Be sure to drink plenty of water before, during, and after walking. Incorporate
a warm up, cool down and stretches into your routine. Start your walk at a slow
warm up pace, stop and do a few warm up / flexibilty drills. Then walk for the
desired length of time. End your walk with the slower cool down pace and
stretch well after your walk.
Protect your eyes, your head and your skin. Wear a hat or a cap with a visor,
as well as sunglasses that filter ultraviolet rays. Coat your skin liberally
with sun-blocking lotion so you won't get sunburn. And because dark colors
absorb heat while light colors reflect it, wear light-colored clothes.
If you are feeling dizzy, nauseous or having trouble breathing, rest for a
while and take a drink. These are signs that your body has had enough heat and
exertion for the time being. Watch out for these signs and do not force
yourself to continue if you feel that you could not take it anymore.
Consult your doctor
If you happen to suffer from any condition, and intend to start walking, it is
always better to consult your doctor first. Discuss whether you need to take
any precautions and follow his suggestions about whether you should go for
brisk walk, and also how you should go about it
Enjoy Happy walking!
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Benefits of walking after meals
Walk after meals. Stand and move after you eat. You’ve probably heard this
advice somewhere. But does it really ...
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Benefits of Walking( Revised)
Walking is the most natural exercise known to man.W alking burns calories,
stimulates blood circulation and help...
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