29 Dec

Walking Is a Magic Bullet for Long Term Health

Article By Enrique Caldas

There is no doubt that running seems more manly, burns up more calories and gets your heart pumping faster. But walking regularly helps to lower your blood pressure, reduce your risk of stroke and more.

An hour of moderately intense walking has a similar weight loss effect to half an hour of solid running and there is no risk of mashing your knees or other injuries.
You don’t even have to set aside a full 60 minutes walk in one go, either. Four 15 minutes fast walks a day really do add up to a significantly improve your health. One of the real advantages of choosing walking over running is psychological. How many times have you made a New Year’s Resolution to start running, bought the gear and then dropped the idea by the end of January?

The real truth is that the first week of pushing your heart rate up to 150 beats a minute is a lot more strenuous than you thought. When you take up walking, though, a heart rate of 80 to 100 beats is more manageable, you don’t end up red-faced, sweating or worrying about passers-by laughing at your running style. There is the temptation to stroll when you walk and you do have to be vigilant not to adopt a too-relaxed speed.

Increase your metabolic rate.

Striding out briskly for 30 minutes a day, seven days a week, is beneficial to all age groups reports researchers from Duke Medical Center in the American Journal of Cardiology. More importantly, it helps to avoid metabolic syndrome. That’s the proper name for a grab bag of symptoms including abdominal obesity, high triglycerides, hypertension and insulin resistance. In a series of studies more than 170 overweight men and women over 40 were assigned to one of three eight month exercise programs. Those who walked 18 to 20 kilometers a week for an average of 180 minutes (that’s half an hour a day over six days) showed a huge improvement in metabolic syndrome. It gets better. This focus group did not change their diets and showed better results than a control group of joggers who pounded the pavement for a similar number of kilometers.

Different Strokes.

In a huge study involving 60,000 people between ages of 18 and 100, scientists at the University of North Carolina found the aerobic fitness is vital to lowering the risk of stroke. Subjects walked – not jogged – on a treadmill until they peaked at their maximum aerobic capacity. Men is the top 25 percent of respiratory fitness had a 40 percent lower risk of stroke than those in the bottom 25 percent. According to lead author, Dr. Steven Hooker: “We found that a low to moderate amount of aerobic fitness would be enough to substantially lower stroke risk”.

Lower your risk of Alzheimer’s.

The benefits of regular walking intensify with age so it is a good habit to begin early. In a study published in Neurology magazine, a four year survey of more than 700 subjects over the age of 60 confirmed that – “walking is associated with a reduced risk of Alzheimer’s and dementia”.

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28 Dec

Walking is the Easiest and Simplest Form of Exercise For Better Health

Article By Chris Milkie

If someone told you there was a way to exercise that doesn’t require a pricey gym membership or athletic skill and is actually relaxing, what would you say? No doubt, the answer would be “sign me up!”

Walking is the singular most popular form of exercise in the United States, but may be taken for granted since it is an act that many of us do each day without considering it an aerobic activity. However, the results of walking are physically rewarding and lead to a trimmer body, greater fitness and enhanced general health.

One of the wonderful aspects of starting a walking routine, known as exercise-walking, is that it can be done almost anywhere and at any time, regardless of weather. You can walk to the store, in a mall, around your neighborhood, with your dog, with a group of friends, or on your own. In addition, it is a great form of exercise for those who have a long history of inactivity, problems with obesity or who simply don’t like strenuous activity.

Before you get started on your new walking routine, most podiatrists recommend finding sensible, comfortable walking shoes to ensure proper foot health. Wear thick, absorbent socks and footwear that is stable from side to side and well-cushioned. Since buying shoes is the only real monetary investment you need to make for your walking regimen, don’t try to cut costs. Buy your shoes for quality, comfort and fit. If you are uncertain about how to choose the shoes that are best for your body and your walking style and stride, go to a shoe store that specializes in athletic shoewear and focuses on the fit that you need.

If you are free of any serious health problems, then your walking routine is ready to hit the road immediately. A checkup is recommended if you are over the age of 60, have a disease, disability or are taking medication. A medical exam is also recommended if you are 35 to 60, substantially overweight, easily fatigued, an excessive smoker, or physically inactive.

Here’s a few tips for getting started. Begin by taking 20 minute walks, moving at your own pace but brisk enough to make your heart beat faster. Walk with your head and back straight and stomach tight, keeping your legs out front and knees slightly bent. As you are walking, try to land on the heel of your foot and roll forward to push off on the ball of your foot. Don’t forget to cool down by stretching at the end of each session.

Dr. Chris Milkie, a Board Certified Wauwatosa Podiatrist, has treated thousands of foot problems since 1991. He is the first, and only, podiatrist in Wisconsin to offer a Laser procedure, which is the newest and most effective treatment for toenail fungus on the market today. Dr. Chris Milkie is the author and can provide additional information about the treatment of many conditions which affect the feet by visiting his website Milwaukee Podiatrist

23 Dec

Warming Up and Cooling Down For Your Walking Routine

Article By Kristen Burgess

Walking is an ideal form of exercise. It’s very natural and humans have been doing it for years! In the past, walking was just part of life – food had to be gathered, animal herds had to be followed, and moves had to be made – all by walking. It’s still and inexpensive and easy way to get moving and increase your health and well-being.

When people talk about exercise you hear a lot about warming up and cooling down to avoid injury. How much of this is really valid?

Stretching out your leg muscles before and after walking can actually be counter-productive, causing muscles to lose tension and flex needed during your walk, especially if you’re going to walk briskly or intersperse sprints with your walk.

But warming up is a good idea – using a dynamic warm up sequence. A slow, relaxed walking pace is almost always a good bet for getting the body ready to go – it gets your circulation up some and gets you ready for a more intense walk.

A dynamic warm-up means doing things that move your muscles and get the blood moving through them without relaxing them out (like stretches do). So doing things like taking a few skips or lifting your knees up high work well. Frog squats work well, too. A light jog or bike ride is another way to warm up.

It is OK to stretch out your opposing muscle groups – your arms and shoulders. Try to have good walking form as you begin your walk.

When it’s time to cool down your muscles switch back to your slower, more relaxed walk. Walk this way for several minutes to give your body time to adjust. You may want to do a few of your dynamic exercises as part of your cool down – frog squats, knee highs, skips, etc. But end with walking as your body relaxes more and completely cools down.

Remember that you need to drink plenty of water after any kind of exercise, and stay hydrated throughout the day. Liquid helps keep your blood circulating and helps your body eliminate wastes. Don’t gulp or guzzle, but do aim to stay hydrated – especially if you’re walking in hot temperatures. It’s an essential part of your routine.

Dressing appropriately is also important. Wear clothing that breathes. Choose light, loose-fitting clothing in the warm months and add layers in the cool months. Research is showing that minimal shoes are best for your foot and your health.

Walking is a great exercise that’s very natural and easy to do. It’s especially effective if you add a few sprints (lasting a few seconds each) into your workout. Effective warm-up and cool-down are also important, and it’s important to do these in the right way so you preserve muscle tone and integrity.

Kristen has been writing articles for over 4 years. Her newest interest in increased productivity and efficiency in the home office. Come visit her latest site that discusses wonderful office helps like USB headset with microphone models and wireless computer headset models.

22 Dec

Getting started: walking

This is from NHS Choices Your health, your choices

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. It’s perfect for people of all ages and activity levels.

Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers.

Use this guide to increase the amount of walking you do every week and maximise the health benefits.

To finish reading this article, click Here

22 Dec

Health Formula: Walking, Water Therapy, and Fruits

Article  By Juancho Gaerlan

To stay fit and healthy, follow this proven health formula: walking, water therapy, and fruits. It can achieve you health, maintain it for you, and even help with healing in some cases. Consider these super benefits:

1. Walking is definitely good for you. Doctors recommend it for maintaining health. They recommend it even to those with weak heart or lungs or to diabetics. You can only benefit health-wise if you regularly walk. If done regularly, walking from 40 minutes to an hour helps you unclog your body systems. It’s a sure health formula.

It helps your heart pump more oxygen into your blood stream and supply food and nutrients to your cells. The increased blood flow also helps clean your body of toxins through the blood cells. While you work up your heart and lungs and sweat through brisk walking your body enjoys all-natural nourishment and detoxification.

Moreover, as you breathe more deeply, you use your lungs better and fill them up with more oxygen. That means stronger lungs and more food (oxygen) for your cells. Healthier cells means healthier body organs. That means a much healthier you.

2. Water therapy first thing early in the morning, on an empty stomach, is powerful detoxification. Do it at 5 am. At this hour the body does its natural detoxification process, and water therapy bolsters its power even more. We all know what toxins can do to our health. If they stay in our system we get sick, even fatally. With some stubborn toxins that cling and build up in us, the body’s natural detox process is not enough anymore. This is where water therapy comes in.

Also, when we are re-hydrated in the morning it tremendously powers up our body. If you sleep for 8 hours, you also deprive your body of water for the same period. Thus, you need to drink water (3 glasses successively) before you do your walking workout. Water can help normalize blood pressure, sugar levels, and improve thinking and moods. That’ a powerful health formula.

3. Eat fresh fruit about 10 to 15 minutes after water therapy, like two bananas or an apple. An empty stomach early in the morning is ready to absorb quickly any food you give it. Imagine your body getting fresh fruit nutrition pronto at a time when your system is refreshed and well rested to function perfectly again–and the first thing it processes is nutritious fresh fruit. That’s health to the 100th power for your body! Then you can proceed with your regular walking workout.

Just remember the health formula: walking, water therapy, and fruits.

Juancho S. Gaerlan has been a fitness and martial arts instructor for years. He has written many articles on health and fitness, and weight loss supplements, especially for http://www.allpowerhealth.com where he regularly edits write ups, reviews, and other articles submitted by members for free. He also writes his fun fitness experiences through walking at http://www.walkslim.webs.com

20 Dec

Merry Christmas

I just wanted to take this time to wish you all a very Merry Christmas!  May it be full of wonderful memories filled with good food, drink, friends and family.  Be safe and make sure those important to you know how much you mean to them.

I found this online, one of my favorite songs when I was growing up…enjoy!

Alvin & the Chipmunks Christmas Don\’t Be Late (original TV)

16 Dec

Home Office & Road Warrior Workout Series

As business owners or road warriors, you and I spend a LOT of hours in front of our desktop and laptop computers.

Sometimes, business needs take priority over the gym and I have to admit, it has been difficult to keep my workout routine going as an entrepreneur and online business owner.

Thankfully, I have some associates in the fitness industry who happen to run a popular health and fitness video blog. I approached them originally for some friendly advice on how to stay fit while working long hours in my home office.

They gave me a few amazing routines that I have started using on a regular basis with excellent results.

After reviewing what I was taught about how easy it is spend 10-15 minutes a day to staying healthy,  I decided that more people like yourself need to know. So this computer ready exercise routine was born.

The “Home Office And Road Warrior Workout Series” is a simple, 7 day – 7 video workout series showing you a wide range of low impact exercises.

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