Tag Archives: get fit by walking

04 Sep

Walking For Health-3 Reasons Why You Should Try It

Article By

Walking is a great way to improve your overall health and well being. It is recommended that we get at least 30 minutes of physical exercise each day, yet only a few of us work out at all. We spent most of our day sitting in our office, or in front of the computer or TV. It is time we start to make an effort to exercise a little each day and walking is one of the easiest ways to do this. Let’s take a look at three different reasons why walking for health is a good idea.

It’s Easy To Do

One big reason why walking for health is so popular is that it is easy and simple to do. You don’t need any equipment other than a pair of comfortable shoes. You can virtually work out anywhere, just hit the pavement. No matter where you are, you can go for a walk around the neighborhood, the park or even the mall.

There also aren’t any fancy techniques to learn. You already know how to walk. It’s just a matter of getting out there and getting in the habit of walking for 30 minutes to an hour each day. You can walk in the morning, during part of your lunch hour or after dinner. It’s easy to fit a walking workout in you day.

It’s Low Impact

Unlike some other sports and cardio workouts, walking is a very low impact form of exercise. Almost anyone can start walking. If you haven’t exercised in a while, get your doctors OK of course. Walking is easy on your knees and joints. It is a very gentle form of exercise. While your legs may get a little sore if you are not used to walking, that’s about the only discomfort walking will give you. There isn’t much risk for injury during a walking workout either.

It Works All Your Major Muscle Groups

You may think that walking only works your leg muscles, but that isn’t true. Walking will work all the major muscles of your core (that’s your abdomen). We are so used to walking that we often don’t realize it, but waking upright takes quite a bit of balance. The core muscles help us maintain that balance. You can work out your abs while you walk even more by sucking in your stomach. Swing your arms back and forth, use some walking poles or carry some small weights to workout your arm and shoulder muscles while you walk.

If you are ready to give walking a try, and would like more information about walking for weight loss, visit http://www.walkingofftheweight.com and sign up for the free walking tips newsletter.

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

01 Sep

Why You Should Walk For Health

Article By

For many of us, the thought of going to the gym to exercise leaves us cold. Why not try walking for health. It’s easy and you can have fun while getting fit and healthy.

The benefits of walking include improved muscle strength and better balance. Walking will improve bone density and thus decrease your chances of developing osteoporosis. Other health benefits include:

1. Stronger and bigger lungs
2. A stronger heart
3. A lower density of bad cholesterol
4. Better moods
5. Better management of your weight
6. Reduce your risk of type 2 diabetes

The above benefits should make a lot of sense, and hopefully encourage you to walk more.

To get the most of your walking, start off slowly and walk every second day. Start with about twenty minutes and gradually build up to 45 minutes to an hour five times a week. One of the advantages of walking is that you can do it anywhere, from a treadmill in a gym to out in the park. Remember you are exercising, so don’t dawdle along. Walk at a brisk pace. If you can’t talk with ease, you must slow down, as you are working your heart to hard.

Concentrate on your posture while you are walking and breathe through each step that you take. Walk tall, but don’t be too stiff. Hold your tummy tight and hold your head erect with your eyeline straight ahead. Your chin should be parallel to the ground. Strides should be long, but not over-stretched. Bend your arms at about 90 degrees and swing at waist level naturally with each step.

Make sure to do some gentle stretches before and after your walk. You don’t need to make the stretches too strenuous, as you are only walking, not sprinting.

If you want to walk for general health benefits, then you need to walk for at least thirty minutes a day at talking pace. For cardiovascular fitness, you will need to walk three or four days a week at a fast pace. Your breathing should be hard, but you shouldn’t be gasping for air. For weight loss, walk at least five days a week for forty five to sixty minutes at a brisk pace. You should hear yourself breathe, but you should still be able to talk.

Lastly, try and find yourself a friend to walk with. This will make your walking program easier to stick to. Arrange to meet at the same time and place a few times a week, and this will motivate you to walk, as you wont want to let your walking partner down.

Michel Maling has enjoyed learning all she can about internet marketing and passing the knowledge on in order to help others.
More tips for making money online at http://profitonlinefromhome.com/recommends/category/entrepreneur-health

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

28 Aug

5 Quick Ways to Get in Shape – It Can’t Get Simpler Than This, Folks!

Article By

Let’s get right down to it, because it really is that simple.

5. Just Say “No”! – Think of it this way, just as it is easy for you to say no to your kids when they’re up to no good or want a toy or treat they can’t have, when the urge to binge attacks, just say no. Seriously, saying no to you could take some time getting used to, because your first initial reaction is to succumb to your wants and needs, but if you flat out say no to yourself (sometimes saying it out loud really helps), eventually you will find it easier to tame those wild cravings. Try it sometime. Practice the one-word mantra, and just say “no”!

4. Eat More Often! – Ever wonder why you seem to gain more weight even when you literally skip meals hoping to lose weight? First of all, skipping meals is never a good idea, because it causes low blood sugar, which in turn causes hunger pangs and food cravings. Studies have shown that people who eat a well-balanced breakfast regularly are less likely to be obese than those who skip it. And eating 4-6 small, healthy meals a day is better for you than eating 2-3 big meals a day, because it helps stabilize your blood sugar and helps control your appetite throughout the day.

3. Feed the Muscle! – Muscle burns fat. That’s the fact. So, naturally, the more muscle you have the faster you’d be able to burn fat, look leaner, and gain muscle definition. That’s why it’s important to feed your muscles with certain foods that helps to build muscle mass. Foods that are high in protein like eggs or legumes (lima beans, lentils, kidney beans, chickpeas), and salmon which contains omega-3 fatty acids are great for building muscles.

2. Shake Things Up! – Your body is smarter than you think. After months of redundant routine of the same diet and exercise, your body has adjusted and unless you shake things up, your body weight is not going anywhere. Shaking things up could be as simple as changing aerobic instructors, or going from a treadmill to a crosstrainer. Try adding a low-impact exercise into your cardio and fat-burning routine like yoga. Just be sure that once in a while, you get off the same merry-go-round and go on a different ride. If anything, it’ll keep you from getting bored of doing the same old thing.

1. You Snooze, You Lose! – It’s no joke. It’s been a proven fact that sleeping more can actually help you lose more weight. There are two hormones in our body that have been linked to our sleeping habits and eating behavior: Leptin and Ghrelin. When we are sleep deprived, Leptin (which controls your appetite) decreases, and Ghrelin (which is responsible for feelings of hunger) increases. As a result, your cravings go haywire and no matter what or how much you eat, it seems you can’t get full or satisfied. So, next time you feel like hitting the snooze button, go for it.

When you truly apply these simple ways to get in shape fast, losing weight should be no sweat!

Go to [http://www.BuildYourDreamBody.com] to get more tips on how to get in shape fast. No drugs. No supplements. No lies. Just the basic truth about your body and why most diet methods people are using today don’t work. You can also sign up and download your FREE fat loss report titled, “Big Fat Lies” which lists everything you need to know about the diet industry by going to [http://www.BuildYourDreamBody.com]

 

Article Source: http://EzineArticles.com/?expert=J._Fox

01 May

5 Easy Ways to Improve Your Health Today!

Article By   

 

Put away your excuses!

You can easily add these 5 steps to your day and start down the road to living the healthier life you always wanted, but told yourself you didn’t have the time for.

These 5 steps will not only help you become healthier, they will increase your energy levels throughout the day, motivate you and change your attitude toward life. You will immediately feel the rejuvenation that comes with improving your health.

The 5 Simple Steps to a healthier YOU:

1) Stretching

Add a few simple stretching techniques to your day and immediately feel better. So often overlooked, stretching is a great way to increase blood flow throughout the body and can be done almost anywhere. Here are a few ideas:

-on the floor while watching TV.
-sitting at your desk while working.
-at home while reading this article

2) Walking

Walking is a fantastic way to improve your lifestyle both physically and mentally. For example, a brisk walk during lunch will clear your mind and will provide you with physical achievement. If lunch isn’t a good option, taking a walk after dinner will ease you into a wonderful relaxing evening. If you can, DO both! If you want invite a friend, take your spouse, a coworker, or bring your dog.

3) Eating Healthy Snacks

Replace the chips and candy during your day with healthier options like fruits, vegetables and nuts. Your body will welcome the extra vitamins and minerals. Adding these healthy treats to your day will provide you with the added energy you have been missing. Your body is a machine and the food you eat is the fuel that affects how it will perform. You do want to perform at your best, right?

4) Drink more water

Our body require water to function normally and to sustain energy levels. Water helps to nourish you and keep you healthy by aiding in the removal of toxins in the body. A lack of proper water levels in the body can lead to added stress, headaches, dizziness, dehydration. This can be prevented by a few extra gulps of water daily.

5) Thinking Positive

I cannot stress how important this step is to your success at being healthier. Finding something positive in all you do creates an environment that allows for an incredible feeling of well-being. Being positive will help keep you motivate and focused on your goals.

Which step will YOU add first to your day?

Al believes: Success is inherent to the way you perceive yourself. Visit his blog at http://www.ALPRATTE.com for more great content.

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

24 Apr

3 Tips to Improve Your Health

Article By  

Everyone wants to be as healthy as possible. Yet many of us simply don’t know how to be healthy and we believe it would be too difficult and take too long. Well, getting healthier isn’t that hard at all. Here are 3 tips to improve your health today.

Walk More

Many of us don’t have the time or the money to go to a gym. So we don’t exercise like we should. But an easy way to exercise more is by simply walking more.

When possible, instead of driving a short distance to the store, to work, to eat, or for any other reasons, go ahead and walk. If it’s too far to walk then drive but park farther away. If you park 100 yards from your work then you’ll walk over an extra mile every two weeks. You should also go for a walk every evening or every morning. Along with helping you physically, it will also help lower your stress level and will therefore help you mentally and emotionally.

Drink More Water

With all the drinks on the market today, people are drinking less and less water. This isn’t good. People need water in order to be healthy. There are a couple reasons for this.

Some say you should drink at least 8 cups of water a day, but not everyone agrees that this is true. But what certainly is true is that if you drink water than you are drinking any of the fattening drinks like soda, punch, etc. And what’s also true is that people sometimes think they’re hungry so they eat but really they are thirsty.

So make sure you drink plenty of water every day. This will improve your health.

Eat Healthy Snacks

Snacks are often the true cause for people being overweight and unhealthy. So if you must snack, make sure you’re snacking on healthy foods like vegetables and fruit. Don’t even buy unhealthy snacks. If you shop smart and never bring the bad snacks into your house then you’ll never be tempted to eat them in the first place.

One of the leading causes of people being unhealthy is the fact that they are overweight and out of shape. 3 tips to improve your health today is to walk more, drink more water, and eat healthy snacks.

Want to feel better physically, mentally, and emotionally? Just visit: [http://www.mindprogrammer.com]

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

22 Apr

How To Improve Your Health In 14 Days: Small Changes For Maximum Health & Weight Loss

Article By

Many Americans include health improvement in their New Year’s Resolutions. But real life intrudes, and we find ourselves facing the fact that our plans for reshaping our lives and health were a bit too much to manage in the face of the rest of our busy lives. However, small changes can be as effective as large ones – much less intimidating – and result in long-term improvements in your health.

Here are two week’s worth of small changes and activities that can improve your health. While these are written with people in an office in mind, they can be adapted to outdoor work or full-time parenting.

Day 1: Identify your Junk-Food-Hour. Put an index card in wallet or purse. Keep track of times at which you’re most likely to hit the candy machine or potato chip stash, that one thing that frustrates your good eating habits. For many of us, it’s mid-afternoon, though it may be at 1 a.m.! Track yourself for a week.

Day 2: Have a Green Day. Whether you buy lunch out or make it, see if you can include a green veggie each day. If you’ve got kids, they can have fun picking out new green food (nope, green gelatin doesn’t count!)

Day 3: Exercise Nibble. Take five minutes of your lunch break to walk. Walk two and a half minutes towards any place (up the street? up the stairs?) and then take the other two and a half minutes getting back. Got kids? Make it a small family ritual and start their good habits early!

Day 4: Sneaky Exercise. Sneak in exercise while you watch TV! Every time there’s a commercial, stand up and march in place until the commercial’s over. If you only watch public TV? Pick a word that characters or announcers are likely to say and march in place for two minutes.

Day 5: Start the Smoke-Out. If you smoke, pick up your phone, today, and make an appointment with your healthcare provider to set up a quitting plan. Alternatively, call the National Quitline at 1-800-784-8669, or check out the webpage put out by the Surgeon General ([http://www.surgeongeneral.gov/tobacco/conspack.html]) for the booklet “You can quit smoking” in both English and Spanish.

Day 6: De-stress the Drive. At each red light or stop sign, take a slow deep breath, counting to five as you inhale, count to five as you exhale. This simple habit makes sure you’ve really stopped at a “STOP” sign , and reducing your stress can keep you focused to prevent an accident.

Day 7: Junk Food Begone! Use your index-card record to figure out when you’re most vulnerable to a junk-food attack. Put some healthy alternatives (depending on your nutritional needs, this may be whole wheat crackers, dried fruit, nuts) in a bag at your desk or in your purse. Five minutes before your tough time, check to make sure that you’re hungry. If you’re just bored, take a short walk (even up the stairs, wash your face, or reapply lipstick). If you’re hungry and losing energy, make use of the stash of healthy food you’ve created.

Day 8: Check the Pressure. Stop at the drug store and use the automated blood pressure machine. High? Time to see your healthcare provider. Low? Check back each month.

Day 9: Life-Saving Self-Exam. For women of all ages: Pick a date and circle it on your calendar in pink. Repeat for the rest of the year. If you menstruate, make sure the dates are unlikely to coincide with PMS. Each “pink” day, do a self-breast exam. Don’t know how? Go to [http://www.bigbam.org] to download a “how-to” card.

Day 10: Medication Weed-Out. Set a timer for 30 minutes and tackle the bathroom cupboards. Medication that are expired? Vitamins that have been sitting there for years? Get rid of them. Make sure that you don’t flush these medications; your pharmacy or sanitation company can help you discard these items safely. If it takes more than 30 minutes, repeat on Day 11.

Day 12:. “Sleep hygiene.” Cleaning up your sleep habits to reduce interrupted or difficult sleep. Things that can help you sleep well: cutting down alcohol or caffeine before bed, not watching TV or looking at the computer for a half hour before bed (the bright light in your eyes can trigger wakefulness)

Day 13: Measure Me! If you’re engaged in weight loss, put a tape measure by the scale. Waist measurements are a good indicator that exercise and diet are improving your health (below 35 inches is associated with lower heart-disease risk).

Day 14: Housework Works. Pick one physical chore that you pay someone to do – mowing the lawn, raking the yard, vacuuming. Do it yourself, and stash the cash. Reward yourself with a healthy, stress-reducing, or “don’t I look great!” treat.

They seem like small steps, but small steps can add up to a marathon of good health!

Gaesser, G.A. Multiple Short-Bouts of Exercise: Fitness Alternative for Those Who “Don’t Have Time For Exercise.” (Continuing Professional Education article) SCAN’s Pulse (Sports, Cardiovascular, and Wellness Nutritionists),Volume 20, issue 3-4, 2001.

Proper, K.I. Effect of individual counseling on physical activity fitness and health: a randomized controlled trial in a workplace setting. Am J Prev Med – 01-APR-2003; 24(3): 218-26

USDA, 2005 Dietary Guidelines “Dietary Guidelines for Americans: Nutrition and your Health”

Ian Mason, owner of Shoppe.MD, your source for Online Prescription Medications and health news.

Ian studies health, weight loss, exercise, and several martial arts; maintaining several websites in an effort to help provide up-to-date and helpful information for other who share his interests in health of body and mind.

Contact Ian Mason by e-mail at ian@shoppe.md.

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

18 Mar

Weight Loss – How to Get Healthier and More Fit

Article By  

I’m fat. If I could just lose of few pounds. Wow, I’ve really packed on some weight lately. How did I get so out of shape? Why can’t I lose any weight? I don’t have any energy. That diet didn’t work.

Sound familiar. Don’t like what you see when you look in the mirror? Want to change your appearance, get healthier and feel better? You can. That’s right, you can. The answer is simple…but most people don’t want to hear it. Eat less, exercise more. That is it. That is the secret. Fortunes have been and are being made because no one wants to hear that simple truth and abide by it. Everybody wants a quick fix, a secret diet, a “recently discovered fat loss secret.” Too bad. There are no healthier alternatives to this simple weight loss truth: Eat less, exercise more.

Eat less, exercise more is the secret that is no secret. To lose weight, you have to burn more calories than you take in. Period. If you don not burn up more calories than you take in, you will not lose weight. Remember that above all else. It is the truth. Believe this truth and embrace it or you will never improve.

With that in mind, there better ways to eat which can help and speed up the process. Improve the quality of the foods you eat. Eat smaller quantities more often. Eat more earlier in your day and less later in your day. And increase your activity level to decrease your waistline.

How? A great way to start is to take a walk after every meal. Even if you can only squeeze in a five minute walk, that will help. This is your start. Do your five minute walk and, as often as you can, increase the length of your walk. If you can walk briskly for 15 to 20 minutes after each meal or at least 3 times a day, then you will lose weight the right way and keep it off.

There it is. That is the secret. Here’s another not so secret, secret. There are people out there who want to help you…if you really want help. Be wise, be cautious. Wade through all the hype and b.s. and you can find good, healthy legitimate programs that will help you with your dieting and weight loss. And always, always check with your doctor before beginning any type of weight loss or health/fitness program.

Lose Weight, Look Better, Feel Better, Get Healthier with a little help from http://water-make-you-lose-weight.blogspot.com This is the real deal, go there now-no excuses allowed.

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

20 Feb

How to Improve Your Health by Walking

Article By

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.

[http://www.toningshoesonline.com]

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

 

12 Feb

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

Article By   

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

21 Nov

Get Healthy – Just Do One Thing At A Time

Article By

 

If you’ve started to notice that your health is declining and it’s time to do something about it, you’re probably wondering where to start. You know you don’t feel good, you know you’re not doing enough healthy things for yourself, but it can all be a bit overwhelming. Even if your primary goal is to drop a few pounds and just feel better… which action should you take first?

One school of thought is to take massive action. This is certainly a good thing and has helped many overcome great obstacles. Taking massive action should lead to massive results. However, when it comes to changing your health, which massive action should you take? Go and buy every vitamin in the store? Run laps around your block until your legs won’t move? Schedule appointments with a chiropractor, personal trainer, massage therapist, and psychologist?

My suggestion is to take massive action… on one thing at a time. Pick something. It doesn’t have to be anything other than something that will move you closer to a long term goal of being healthy. To me, that would mean that I’m an appropriate weight, I’m generally free of pain, I have lots of energy, and my moods are pretty consistent in a positive way.

The major categories are going to be eating better and exercise.

Eating right can start with eliminating the things that you know are bad for you that you regularly eat. Too many sodas? Trips to the vending machine? Double frappacinos with whip? Something just popped into your head and you know it’s been slowing leading to a decline in your health. Pick one and let it go.

Bring your lunch to work a couple of days per week or find something healthy that you can eat at least once per day. Start taking a decent multi-vitamin if you’re not doing so already and drink a lot more water. Just do something healthy.

Once you’ve got this habit formed and are starting to feel pretty good about your results, time to reassess and eliminate something bad and add in something good. Keep this up until you get where you want to go.

What about exercise? I have to admit, doing this regularly is not always the easiest thing for me. I say it’s about spending the time and effort, but I think it’s more about not spending the time finding something that I really enjoy doing. You don’t have to start an exercise program by planning to run a marathon (unless that helps you get motivated).

Walking 1 mile and running 1 mile burn about the same amount of calories since it takes longer to walk that same distance. Find ways to walk more, even if it just means parking your car further away from the building at work. You can do it, but you have to start somewhere and that means taking action towards your goal.

You can get healthy, really! It’s possible for those that are willing to make the effort. If your health has declined to such a degree that you need professionals to help you heal and feel better, then by all means do that too. Take massive action… just do it on one thing a time.

Dr. Philip Cordova is a chiropractor in Houston, Texas. More information about this Houston Chiropractor can be found on his website at http://www.MyHoustonChiropractor.com

Article Source: http://EzineArticles.com/?expert=Philip_V._Cordova_D.C.

Copyright © 2010 - 2017 howtoloseweightwalking.com   All Rights Reserved   Fruitful theme by fruitfulcode Powered by: WordPress