Tuesday, May 2, 2017

Walking... A Step In The Right Direction To Lose Weight

Overweight or obesity increases the risk of heart disease, stroke, type 2 diabetes, liver steatosis (fatty liver or adipose liver) and kidney disease. Doing excercise can help you to loss weight and reduce risk of these disease. 

Walking... A Step In The Right Direction To Lose Weight
If you are struggling with excess weight, it is possible for a healthy eating plan and periodic physical activity to help you lose weight and stay fit in the long run.

How much time should i walk to lose weight?

Target 30 minutes a day! Experts recommend at least 150 minutes a week of moderate physical activity. Divide those minutes during the week as your schedule allows. Check the chart for tips on how to start walking on a regular basis and slowly start increasing walking time.

Walk safely

Keep your safety in mind when planning where and when you are going to walk.

  • If you walk in the middle of the night, at sunset, or at night, put on a vest that reflects light or wears brightly colored clothing.
  • Walk with a group if possible, and carry identification, and a means of communicating with someone if you need help.
  • Tell your family and friends the time and route of your walk.
  • Do not wear jewelry. This can attract thieves.
  • Keep the volume down if you wear hearing aids. That way, you can hear the traffic and other noises around you.
  • Be aware of the people and things around you.
Walking can reduce belly fat enough for you.

A correct step

Walking correctly is critical.

  • Walk with chin up and shoulders slightly back.
  • Let the heel of the foot touch the floor first, then let your weight follow the forward movement.
  • Walk with your toes pointing forward.
  • Move your arms naturally when walking.

Try to walk daily. If you walk less than three times a week, allow more than two weeks before increasing the pace and frequency of your walk.

Walk for your health

Walking is one of the easiest ways to do physical activity. This pamphlet gives you general tips on how to start walking in a regular way to improve health.

Walking is not expensive, and you can do it almost anywhere and at any time. You may walk:

  1. Help you burn more calories.
  2. Lower your risk of developing high blood pressure, heart disease, and type 2 diabetes.
  3. It gives you a chance to have a social life and be active with friends and family.

Find out before you go for a walk

Answer the following questions before you start walking as part of your routine.

  • Has your health care provider told you that you have problems with your heart, diabetes, or asthma?
  • When you have moderate to intense physical activity, do you feel pain in the chest, neck, or arm? This type of activity accelerates your breathing and your heartbeat.
  • Do you sometimes feel like you are going to faint or feel dizzy?
  • Do you feel completely out of breath after having had physical activity?
  • Has your health care provider told you that you have arthritis?
  • Are you over fifty and not accustomed to any moderate physical activity?
  • Do you smoke?
  • Do you have any health problems or physical reasons not mentioned here that prevent you from starting a walking program?

If you answered "yes" to any of these questions, check with your health care provider before starting a walking program.

Start walking today

Find a space in your busy schedule to follow a walking program that works for you. Keep in mind the following points:

  • Choose a safe place to walk. Ask a member of your family, a friend or a neighbor to walk with you. Get motivated and support each other to walk regularly, even if one of them has a different fitness level or walks to another pace.
  • Wear shoes that have adequate arch support, a sound cue, and flexible but thick soles. The shoes will cushion your feet and absorb the impact. Before buying new shoes, walk with them in the store.
  • Wear clothes that keep you dry and comfortable. Use sweat-impregnated fabrics that will sweat away from your skin.
  • Walk fast enough to increase your heart rate while still being able to speak without pain, concentrate and breathe effortlessly.
  • Slightly extend extensions after preheating and after your body cools again.
  • Divide your walk during the week. Try to walk at least three days a week if you can not walk daily. Add a few minutes each week.
  • To avoid joints and sore or shrunken muscles, begin your exercise routine slowly. Over the course of several weeks, start walking faster, increase distance and longer walks.
  • Keep your progress documented with a journal or record of the times you walk. Write down the date, time, and distance you walked.

Make extensions!

Stretch or pull lightly after preheating and after your body cools again. Try to make the extensions explained below. Do not jump and do not stop breathing when pulled. Do the movements slowly and stretch only to where you feel comfortable.

Lateral extension

Extend one arm over the head and to the side. Keep your hips fixed and your shoulders straight to the side. Hold that position for at least 10 seconds and repeat the exercise to the other side.

Bending on the wall

Rest your hands on the wall and place your feet about 3 or 4 feet away from the wall. Bend one knee and point it toward the wall. Keep the other leg straight with the flat foot on the floor and extended toes. Hold that position for at least 10 seconds and repeat with the other leg.

Knee retrieval

Rest your back on the wall. Keep your head, hips, and feet in a straight line. Lift one knee to chest, hold for 10 seconds, then repeat the exercise with another leg.

Flexion of legs

With your right hand lift your foot back and carry it towards your rear. Keep in a straight position and keep your knee bent pointing toward the floor. Hold that position for at least 10 seconds and then repeat with the other foot and the other hand.

Extension of ligaments

Sit on a solid bench or a hard surface so that one leg is stretched out on the bench and your toes point up. Keep the other foot flat on the surface where you are treading. Straighten your back and if you feel a pull on the back of your thigh, hold that position for 10 seconds and then change sides and repeat the exercise. If you do not feel a pull during extension, lean forward from your hips until you feel the expansion.


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