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Take a Walk, Step Out For Fitness

if you go this time of year, encouraging sports teams as they finish their season, it is important to take a page from the playbook to work regularly. Now, do not be nervous. You can start exercising at your own pace, a more intense workout progressive constitution. Now that the days are longer, more daylight after work, vote to improve your level of fitness. One of the best options is to walk, something we all know. If you include exercise into your lifestyle, walking may be an option to stay in shape. And if your goals are new, walking can help you in step with a plan that is relatively easy to maintain. The benefits of walking are:

- This helps maintain a healthy weight.

- Helps prevent or control heart disease, hypertension and type 2 diabetes.

- Helps strengthen bones.

- It can improve mood and prevent depression.

- Helps improve balance and coordination.

- Research also shows that walking can reduce the risk of breast cancer and colon cancer.

However, this tower to better health will require some adjustments to your normal pace. It is important to stand, head and eyes forward, shoulders back, neck and shoulders should be relaxed. Walking arm swing freely with the elbows slightly bent. With this good posture, your body will naturally lengthen your stomach tighten a little and take a step forward easily roll from heel to toe.

To make sure you leave the right foot, pay attention to shoes. You do not have to spend megabucks on shoes, make sure that you enter are solid shoes with good arch support and flexible sole vault. Choose clothing that will allow enough light to remove or add a layer if the temperature changes during operation. If the trip lasts until sunset, make sure you have reflective tape on shoes and a bracelet. Bring a bottle of water with you to ensure that you stay hydrated. Thirst is a sign of dehydration regular sips closed during the voyage, before you get thirsty.

Once you have adapted to reflect on the path you plan to take. Choose a couple of roads and vary your routine to keep the route interesting. If you choose a walk in the neighborhood, make sure the sidewalk or path is flat and free of cracks or tree roots barely visible. Watch grown shrubs or low branches. If you walk at night, walking with a group along a well-lit hallway.

Heating, walking slowly for the first five to ten minutes before pick up the pace. Ideally, take a brisk walk, 3 to 3.5 miles per hour, which allows you to walk a mile in 17-20 minutes. Increase the time to walk in five minutes each week until you are walking 30 minutes a day, six days a week.

The Department of Health and Human recommends that healthy adults have at least two hours and 30 minutes per week of moderate aerobic activity, preferably spread throughout the week. The general rule is to include 30 minutes a day of physical activity into your fitness plan.

In some circles work is labeled as an exercise gateway is a starting point for beginners who can increase their confidence and interest in physical activity. Once you have mastered the art of stride often spend more vigorous activities such as running or cycling. If you find that walking is an activity that is right for you, stick with it and follow your progress with a pedometer, in fact there's a smartphone app for that.

By adding physical activity to your fitness goals, you are on track to win the race for good health.

Takeaway: Exercise is essential for a healthy life. Take the first step by committing to move. You can walk, run, bike or swim, just make sure that you exercise three times a week or more.

J. Michelle Stewart MPH, RDLD / N, CDE is an experienced food and communications expert specializing in nutrition in health with a holistic approach to living your best life. Michelle opened the way to better health for more than 25 years. She is jealous when it comes to the health of the inside and empowerment that contact you to support your health and well-being.

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