Weight Management And How To Improve Your Health
You may be reluctant to go camping because you think you aren’t fit enough. Well, getting in some regular walking could get you fitter faster than you might have thought. And walking is a great activity for when you are out camping.
Did you know that walking for 30 to 60 minutes a day is recommended for health and weight management? A brisk walk even beats the gym, exercise and sports for staying slim. If you own a good pair of shoes, your city’s walking trails and sidewalks are a free, fun and convenient place to start. today. Take an easy paced 15 minute walk. Try walking five days a week to build a habit. Add a few extra minutes each time. Keep track of your walks to stay on course. Aim for a brisk pace. You may be breathing noticeably but not out of breath. You should be able to carry on a full conversation while walking. If you have health concerns contact your doctor before starting any walking programme.
Walking is the easiest exercise – just about anybody can do this. And you can do this at almost any time of the year, except where the weather is really bad or treacherous. Spring is a good time to start, as it is the season for lots of fundraising, five K’s and walk events. And so it’s a perfect goal, it’s also very inexpensive. The only piece of equipment really is just a good pair of running shoes or walking shoes.
So where do you begin
Just open your door, close the door and walk 10 minutes and then you know, come on back. And, that’s probably the best way to start, do that every day, five, six or even seven days a week. The next week, add another five more minutes a day or even 20 more minutes. And then slowly progress each week until you’re walking at a distance that you’re comfortable walking.
Normal walking pace is about three miles per hour, maybe 2.5 miles per hour. (4 to 5 Km per hour) So you might want to walk a little bit quicker than that maybe four miles an hour (6 KmPH). if you have a treadmill, it is easy to check your speed. Just set it to four mph (6 Kmph). Or use the GPS unit on your smartphone or Fitbit, which measures distance as you walk. It is important to measure your steps or measure your distance. You need to keep track of this stuff to make some progress.
You need to get your heart and your breathing rate going. You want to get your blood and circulation going. But you want to be able to keep a nice comfortable walking speed. Don’t push so hard you get breathless. If so, slow down, you should be able to keep up a conversation while walking. But not so slowly you could sing an opera! You’re not quite running, but you’re in a hurry, you should walk briskly.
If you do a brisk walk for about 60 minutes – an hour – you can burn about 324 calories. And that’s walking four miles in an hour. That’s about a 15 minute mile. And that’s for someone that weighs about 150 pounds.
Beyond burning calories, what are the benefits of walking
It helps to decrease your bad cholesterol, increase your good cholesterol, so it’s going to help decrease your blood pressure and it can even help with type two diabetes and heart disease. It’s also going to help improve your mood, your self esteem, and help you be more fit and strong and even there’s new research that says it helps prevent dementia or at least helps your brain. A recent study found that walking actually helps to preserve the brain matter in the areas that are involved with learning and with with memory and it helps to decrease symptoms associated with Alzheimer’s by 50%.
What Sort Of Shoes
Three tests. Make sure the shoe you are thinking of buying bends at the point where your foot bends when walking. Next is the heel test. Just squeeze the heel, making sure that you have a shoe that’s going to support your heel as you’re walking or jogging. And then finally, you want to do a counter test, what you do is you just put both shoes next to each other on the counter, and make sure that they’re sitting neutral not sitting rotated in or rotated out.
Doesn’t matter how much money you spend as long as the shoes pass those three tests. Best idea is to go to a walking store and get the shoe fitted for your specific foot whether you have flat feet or high arches.
OK No excuse not to go for what you can start today. 10 minutes, and then work your way up. Many people have lost a lot of weight. Start with that first step just walking to the mailbox even.