20 Feb

How to Improve Your Health by Walking

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There has been many study’s on the benefits of walking, and have proven over and over again that walking is good for us and has many positive effects on the body. Add a healthy diet with walking and it can help reduce diabetes, and heart disease.

Walking helps strength your inner core and tone your body. Walking reduces body fat, decreases blood pressure and helps with high cholesterol.

Walking is a good exercise for your legs, heart, and your lungs. It reduces anxiety, and helps with depression. It helps to lower high blood pressure, and increases bone health especially the hip bone. Walking can also lower the harmful bad LDL cholesterol while raising the good HDL cholesterol.

With all the great benefits offered to you by walking what is holding you back? Its not hard, and it doesn’t cost a lot of money. If you do have medical problems check with your Doctor before starting, but get out there and get stared.

Make sure you do stretching exercises for flexibility and strength. You want to warm up your muscles prior to any exercise.

To be successful at walking you will need to be patience. No one is able to tell you how fast to walk when you first start, but a good place to start is to walk for twenty minutes at least four to five days a week. Walk at a pace that is comfortable for you. If you need to start out slower or need to start out for ten or fifteen minutes, that is ok. In time your body will get stronger so you will be able to walk faster and longer.

When walking watch your posture, stand tall, with head held high, relax your shoulders, tighten your abdominal muscles and gluts muscles using a natural stride. You should drink lots of water before, during and after you walk.

Your biggest expense should be on a good walking shoe. You want a well fitting shoe that is light weight and breathable. Also make sure that your shoes fit you properly.

So what are you waiting for get out there and enjoy the benefits of walking.

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Article Source: http://EzineArticles.com/?expert=Cynthia_Jeffcoat

 

14 Feb

Ten Small Steps to Improve Your Health and Fitness

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There are many ways to improve your health and well being. Often even the smallest changes can have lasting benefits. Here are 10 small ideas you can use to begin to improve your health. They are divided into three major categories:

Nutrition

Drink plenty of water. Although, most physicians will tell you that drinking 8 glasses of water per day is not necessary to maintain optimal health. Still, your body needs water and it has many staying sufficiently hydrated has health benefits. The amount of water needed depends on the day’s heat and the amount of aerobic exercise attempted by the individual. Some medical conditions, such as a susceptibility to forming kidney stones in males, are reduced by an adequate water intake. Although flavored water and vitamin-enhanced water are available, there is nothing like plain old pure water. Water keeps you hydrated and has the added benefit of helping you feel full sooner during meals – meaning that you may eat less.

Maintain a balanced intake of protein, fat, and carbohydrates. Most Americans eat too many simple carbohydrates at the expense of adequate protein. Carbohydrates are an important part of your diet, but eating the right carbohydrates is key. According to the National Institutes of Healthmost people should get between 40% and 60% of total calories from carbohydrates, preferably from complex carbohydrates (starches) and natural sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber. Foods that are high in processed, refined simple sugars provide calories, but very little nutrition. It is wise to limit these sugars. So, in other words, eat more fruits and vegetables, whole-grain rice, breads and cereals, beans, lentils and dried peas. Eat/drink less processed sugar, candy, soda, white bread, etc.

Limit alcohol use. Some alcohol has been proven to have overall benefits to health. But, if you don’t drink, don’t start because of these findings, it’s not necessary. However, if you drink wine with the evening meal has been proven to have cardiovascular benefits. Moderation is key, as part of a healthy diet, the daily intake should be limited to the equivalent of one glass of wine.

 

Exercise

Walk whenever possible, don’t ride. Don’t park near the door; walk across the parking lot. Take the stairs rather than the elevator. Use the rest room or copier at the far end of the building. Each step taken is a step towards better health.

Do minor weight training. Have a pair of light hand weights at your desk and by the television. Use them while relaxing at home or when on the telephone in the office.

Stretch. Working long hours in the same position can cause muscle stress and stiffness. If you can, take a yoga class, you will be surprised at how much better you feel – less stressed and more flexible. Since lack of flexibility is prevalent in men and increases with age in both men and women, this is an especially important tip.

Relax

Take breaks from work. Working through lunch or through an earned break is self-defeating. When an employee returns from a break, he will tackle his challenges with renewed vigor.

Smile. When genuine it helps reduce stress and besides, it’s just more pleasant than frowning and complaining.

Decorate your workspace, if permitted. A photograph of the family or an inspiring scenic picture can be a potent source of relaxation.

Keep everything in perspective. Good days will follow the bad days. Every cloud has a silver lining. Often your attitude is what makes the difference. Remember, a glass that is half empty is also half full.

Donna is a former aerobics instructor and lifetime fitness advocate and trainer. Visit her on the web at http://myfitnessplan.net

Article Source: http://EzineArticles.com/?expert=Donna_Rich

Article Source: http://EzineArticles.com/6548546
12 Feb

Lose Weight and Improve Your Health by Walking – Why Walking is the Way to Get the Results You Want

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Walking can be the best type of exercise to lose weight and get in shape, especially if you have had a serious illness, injury, or have been out of shape of more than a year. It is also much easier to motivate yourself to walk than to do most any other type of exercise.

What you may not know is that you can make a dramatic change to your level of fitness, gain muscle, and lose fat by walking daily for the next six to eight weeks. This will also increase your metabolism, so if you combine walking with a healthier diet you will metabolize your food more effectively so you will lose weight.

When you cut down on the fat and sugar you are eating, begin walking for twenty to thirty minutes each day, and continue this for six weeks or more, you are likely to experience the following results:

  • You will have effectively reduced your risk for heart disease, including stroke
  • Lowered your blood pressure to an acceptable range
  • Lowered your blood cholesterol
  • Increased your HDL, or good cholesterol level
  • Lowered your risk of becoming diabetic, which can also lead to more serious complications

Of course, everyone will have a different result, but any doctor will agree that walking daily and reducing the fat and sugar in your diet will improve your health in a major way. You will also feel better overall and have more energy and sleep better. As you begin to lose weight and fat and gain more muscle mass, you will feel like a new person. It isn’t just about improving your health and reducing your risk of disease, you will also look better and fit into clothes that you have probably been wanting to wear. So do it for your health and enjoy the added benefit of a better physical appearance.

And now I invite you to find out more by visiting http://www.5PoundsAtATime.com and get started right away to the new thinner and healthier you. Isn’t it time that you got the most out of your life?

Article Source: http://EzineArticles.com/?expert=Connie_Ragen_Green

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