by Jonas Walker-Mann
Walking, we virtually all do it without thinking a number of times each day and it is one of the finest paths to keep you healthy and fit, if you do it regularly enough – something many folks DON’T do! If just improving your primary health & fitness is your aim, forget all the funny and expensive diets, forget the boot camps and private trainers and just use those amazing Free tools – your legs, more often.
A 2009 research study of inactive women found that even a low level of exercise – around 75 minutes per week – improved participants’ fitness levels obviously, when compared to a group that remained inactive.
Walking is low impact so there’s limited possibility of injury, even if you are old, large or haven’t exercised for some time and in contrast to general belief is just as profitable as running the same distance, it just takes you longer! It needs minimal appliances, can be done at any time of night or day, at your own pace and and you can do it virtually anywhere.
The best way to check this is to buy a pedometer, probably the only additional thing you could need to buy. A pedometer will measure each step you’re taking during any particular time frame you set and they can generally just be put in your pocket or bag and forgotten until you need to test your progress.
Moderate exercise such as walking presents little health risk but, if you’ve got an existing medical problem or have any concerns ask your physician before you start any new exercise plan, they ought to be only too happy to help, after all the healthier you are, the less of their time you might take up in the future.
Attempt to build exercise into your everyday life. These days it’s so easy to just jump in your vehicle for even the shortest trip, try to break the habit, both from home and work. If you have a dog, make it’s day and take it for an extra walk or a longer walk each day – if you do not, I bet you have got a neighbour that is only to pleased for you to exercise their dog! No car and you use public transport? Simply get off a stop sooner than ordinary and walk the rest of the way.
Even housework can help towards your goal…. Think how many steps you’re taking when you vacuum the house. The possibilities are limitless and as we said before, get a simple pedometer to test your progress, you’ll be amazed at how far you can go every day.
Get yourself into a walking routine and put it into practise as regularly as possible, for instance, walk at the same time each day, you use the same quantity of energy whatever the time of day you walk so make it at a convenient time for you, but remember it should be a routine, NOT a bore.
Keeping a diary or log of your exercise can also help you to get into your routine and monitor your progress. you may quickly find your body becomes acclimatized to physical exercise, so start to enhance your power when you’re able to and so improve your fitness levels. You can simply increase the intensity of your walks by changing your road to include walking up hills, take a set of light hand weights with you on your walks, increase your walking speed over time and include some quicker walking spurts and walk for longer.
In closing, remember we all have busy lives and you might think you can’t find time to walk for 30 minutes a day? Try taking a look at it from another angle, the more healthy and fitter you get, the probabilities are the longer you’ll have to do all the other stuff you like – for the remainder of your longer life.
About the Author:
Jonas Walker-Mann has for the past 12 years been a sports psychologist and fitness trainer based in Sydney, Australia. He has been a long time supporter of healthy living and spends a lot of time researching workable and sustainable fitness programs for clients from all walks of life, using many
different tools and methods, the most practical of which he is excited to
share.
Walking to Fitness and Longer Life
Walking, we virtually all do it without thinking a number of times each day and it is one of the finest paths to keep you healthy and fit, if you do it regularly enough – something many folks DON’T do! If just improving your primary health & fitness is your aim, forget all the funny and expensive diets, forget the boot camps and private trainers and just use those amazing Free tools – your legs, more often.
A 2009 research study of inactive women found that even a low level of exercise – around 75 minutes per week – improved participants’ fitness levels obviously, when compared to a group that remained inactive.
Walking is low impact so there’s limited possibility of injury, even if you are old, large or haven’t exercised for some time and in contrast to general belief is just as profitable as running the same distance, it just takes you longer! It needs minimal appliances, can be done at any time of night or day, at your own pace and and you can do it virtually anywhere.
The best way to check this is to buy a pedometer, probably the only additional thing you could need to buy. A pedometer will measure each step you’re taking during any particular time frame you set and they can generally just be put in your pocket or bag and forgotten until you need to test your progress.
Moderate exercise such as walking presents little health risk but, if you’ve got an existing medical problem or have any concerns ask your physician before you start any new exercise plan, they ought to be only too happy to help, after all the healthier you are, the less of their time you might take up in the future.
Attempt to build exercise into your everyday life. These days it’s so easy to just jump in your vehicle for even the shortest trip, try to break the habit, both from home and work. If you have a dog, make it’s day and take it for an extra walk or a longer walk each day – if you do not, I bet you have got a neighbour that is only to pleased for you to exercise their dog! No car and you use public transport? Simply get off a stop sooner than ordinary and walk the rest of the way.
Even housework can help towards your goal…. Think how many steps you’re taking when you vacuum the house. The possibilities are limitless and as we said before, get a simple pedometer to test your progress, you’ll be amazed at how far you can go every day.
Get yourself into a walking routine and put it into practise as regularly as possible, for instance, walk at the same time each day, you use the same quantity of energy whatever the time of day you walk so make it at a convenient time for you, but remember it should be a routine, NOT a bore.
Keeping a diary or log of your exercise can also help you to get into your routine and monitor your progress. you may quickly find your body becomes acclimatized to physical exercise, so start to enhance your power when you’re able to and so improve your fitness levels. You can simply increase the intensity of your walks by changing your road to include walking up hills, take a set of light hand weights with you on your walks, increase your walking speed over time and include some quicker walking spurts and walk for longer.
In closing, remember we all have busy lives and you might think you can’t find time to walk for 30 minutes a day? Try taking a look at it from another angle, the more healthy and fitter you get, the probabilities are the longer you’ll have to do all the other stuff you like – for the remainder of your longer life.
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