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Walking


Walking is the cheapest, easiest and most convenient form of exercise for all age groups, and can be easily adopted if one has the Will-to-do-it. It accounts for more than half the body muscles and joints, exercises, spinal cord, shoulders, arms, feet, heart, lungs and brain. 

Walking helps cultivate relationships, makes one forget worries, and eases the mind. It aids digestion, stimulates the brain, and helps the blood flow evenly throughout the body.
 




LOOK AT SOME OF THE BENEFITS OF "WALKING" ?

  • Almost everyone can do it
  • You can do it almost anywhere
  • You can do it almost anytime
  • It doesn't cost anything.
  • Strengthens your heart Helps lower cholesterol
  • Relieves stress and worry
  • Improves balance and helps prevent falls
  • Strengthens joints
  • Helps control weight
  • Contributes to "brain fitness"
  • Gives you energy and a good night's rest
  • Strengthens bones
  • Helps lower blood pressure and reduces risk of stroke

Since obesity and high blood pressure are among the leading risk factors for heart attack and stroke, "Walking" offers protection against two of our major killers.


Pre requisites for walking :

1. Wear loose clothes and well fitted canvas shoes.

2. Preferably go on a empty stomach or with just a glass of water/lemon juice.

3. You can walk in any pace with which you are comfortable.

4. Try to be regular in your walks and each walk should at least be more than 15 minutes.

5. If you are walking daily then a walk of 5 kms or 45-60 minutes would do.

6. Try to walk in the early morning.

7. One can walk alone or maybe in a company as per your comfort.

8. Brisk walking with a rhythmic movement of arms and feet, coupled with controlled breathing, enhances the benefits.

How to Walk : - Warm up exercise before commencing walks.

- Maintain an erect posture while walking.

- Inhale deeply to regularize swinging your arms.- After every 4 steps, inhale deeply, as much as your lungs can take.

- After every 4 steps hold breath. (neither inhaling nor exhaling)

- Start the above cycle again.

Walking helps in burning calories. It takes 3500 calories to gain or loose one pound.
Following table shows how walking affects the calories :


How Long?
An hour a day, or a total of seven hours a week, is associated with decreased risk for breast cancer and diabetes. As little as a half hour a day, or three hours a week, is associated with decreased risk of heart disease

 

Pace Calories per minute Per hour
Strolling (1 MPH)
Walking (3 MPH)
Running (5 MPH)		   2-2.5 calories 
4-5 calories 
10-11 calories		 120-150 calories
240-300 calories
600-660 calories
 
Diet and Nutrition Tips. Free consultation by Ms Shubhi Hussain
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