Walk the dog (or your neighbour’s dog).Get off public transport one stop earlier and walk to work or home.Take the stairs instead of the lift (for at least part of the way).Some suggestions to build walking into your daily routine include: Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost. You can achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves. If your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) 3 times per day and gradually build up to longer sessions. Moderate activities such as walking pose little health risk but if you have a medical condition, check with your doctor before starting any new exercise program of physical activity. ‘Brisk’ means you can still talk but not sing, and you may be puffing slightly. To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. increased muscle strength and endurance.improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes.reduced risk of heart disease and stroke.increased cardiovascular and pulmonary (heart and lung) fitness.This is known as weight-bearing exercise. You carry your own body weight when you walk. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle. Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. Physical activity does not have to be vigorous or done for long periods in order to improve your health. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. Know your target heart rates for exercise, losing weight and health.Walking is a great way to improve or maintain your overall health. Measuring physical activity intensity.Īmerican Heart Association. doi.org:10.1371/journal.pone.0023299Ĭenters for Disease Control and Prevention. Association between walking speed and age in healthy, free-living individuals using mobile accelerometry-a cross-sectional study. Physical Activity Guidelines for Americans, 2nd edition. How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review. Effects of an 8-week outdoor brisk walking program on fatigue in hi-tech industry employees: a randomized control trial. Wu LL, Wang KM, Liao PI, Kao YH, Huang YC. Effect of brisk walking on health-related physical fitness balance and life satisfaction among the elderly: a systematic review. Benefits of physical activity.īai X, Soh KG, Omar Dev RD, Talib O, Xiao W, Cai H. Centers for Disease Control and Prevention.
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