KNOW ABOUT WALKING
Walking stretches your mind and your soul. It is
dynamic mind & body process which creates a sense of rhythm. As you
listen to your own silent rhythm, the pulse of life, your own heartbeat
- you become whole, a complete man - fit in Mind, Body and Soul.
Walking energizes you, awakens you and stills your mind to fully relax.
With the change of mind your moods change and you experience a physical
and a spiritual upliftment. As you relax, your perception change and you
reach from the everyday conscious mind to your highest level of mind -
the intuitive mind. Your subconscious cuts through the mental clutter,
releasing latent vitality and creativity, transcending traditional
linear thinking and helping you find a creative solution.
There are many ways you could possibly benefit yourselves from i.e. an
exercise as simple as morning walk. In todays irritatingly fast
world, you deprive your self of the much needed oxygen that is anyways
getting depleted with the time. The earliest hours in the morning would
probably give you fresh oxygen and quality time to spend with the
greenery and beauty around you that perhaps only writers and poets
around you seem to notice.
The oxygen that you get early in the morning also gives you great
amount of energy especially to your joints. The movement in your legs
releases good cholesterol in your blood, opening up some of the "chakras"
or channels of energy. By constantly moving your joints, you increase
your blood circulation in a way that can only be completed with your
daily morning walk.
Awareness walking is a walking meditation. Focusing on the rhythm of
the breath and rhythm of each step, we induce a state of a deep
relaxation and self awareness. Adding mind-body technique to walking, we
can provide greater relaxation and stress management, and can turn a
routine walk into a creative & rejuvenating experience.
Ordinarily, in todays hectic world, its quite
possible that amidst so much thats happening around you, makes you
feel that an ideal life is but a living dream (which may remain as one)
and you tend to lose out on great many things that the future holds for
you. A great walk in the woods while admiring nature talks to you in
many ways than one. For many of us this may be one of those things for
which you either need luck or perhaps the time. And most of us believe
that these are never in ones grasp.
Much of the time our bodies are sluggish and our blood never gets an
airing. Oxygen is rarely allowed to surge through our veins making us
feel energetic, alive and vital. But exercise can change all that. It
rejuvenates and revitalizes the body's cells, releasing muscular tension
and relishing our energy levels. Exercise motivates, energizes and
empowers. "The easiest way to change yourself is physically".
'Physical change quick'. So kick, start your day with a morning walk.
They will tone and energizes you and connect you with your inner
rhythms. Walking decreases stress hormones and increases relaxation
hormones (beta-endorphins) which elevate your mood and increase your
sense of well being.
Walking is natural mood elevator. It helps in promoting feelings of
happiness and can ease mild depression. Walking gets you going, revs up
your circulation and gives you the energy to get through the day.
The human body is the ultimate exercise machine and walking is the
easiest and safest way for most people to re-energizes their bodies and
burn away the harmful affects of stress. In other words, to experience
health, fitness and deep relaxation, walk.
Walking can be a whole philosophy of life. After all, from the moment
we rise in the morning till we climb into bed at night, we are on and
off our feet.
MORNING WALK AS EXERCISE
This is perhaps the most overlooked and neglected
form of exercise. Because it sounds and look easy, most of us do not
bother to walk, but prefer to sign up for expensive aerobic classes and
spend a lot of time in a gym.
We recommend walking as exercise since it costs nothing, requires no
partner and expensive gadgets, but will burn nearly the same calories as
jogging does. It does not burden the body, instead if done in calm and
peaceful surroundings like a park or country road, it will let off the
tension in your mind and body.
Before you use walking as exercise
- Make sure you do not eat an hour before going out for a walk.
Digesting takes a lot of energy from the body. If you exercise right
away after eating, you are going to overburden yourself. Fruits or
juices are okay, since they do not tax the system as much.
- Exercise alone will not make you healthy. No amount of walking or
jogging will help the body if you do not eat properly or have
greater affection with cigarettes and alcohol.
- It does not really matter when you do it. Although we acknowledge
that an early morning walk is better because the air is
significantly fresher, for people who only have the afternoon to do
it, it is okay.
- Avoid busy roads. You need fresh air with green & clean
surroundings. The aim is to relax the mind as well as exercise the
body. If you are taking more carbon dioxide than oxygen, you are
harming your body. So, find a nice, peaceful and green place.
How to do it
Actually, the human body is designed to walk, no one
should be taught how to do it. However, for walking as exercise to give
more impact, this is our recommendation
- Get at least 30 minutes walk everyday. Keep your pace at 3 to 5
miles an hour.
- Vary your routes so that you are not walking on flat ground.
- If you cannot maintain brisk pace, this is what you should do.
Alternate between a 2 minutes brisk walk with a more comfortable
pace for the next 2 minutes. After that 2 minutes rest,
pick up your pace again. If you can maintain brisk walk, do it for
approximately 20 minutes. If you cannot allocate 30 minutes a day,
dont worry. The most important thing is to do it regularly.
Walking as exercise will restore your peace of mind, make your blood
pressure normal and control your appetite. It is better than any
pills invented by mankind.
HOW WALKING AFFECTS YOUR BODY COMPONENTS
Lets learn how walking affects our body components.
It affects the five components of fitness:
- BODY COMPOSITION :
Walking four times a weak, 45 minutes each time, the average person
can lose 18 pounds in a year with no change in diet. Walking can
help you trim fat as well as tone your muscles.
- CARDIOVASCULAR FITNESS : Walking, at any level or speed,
two or three times a weak for at least 20 minutes increases
cardiovascular strength. By increasing the strength of your heart
and lungs, you increase your ability not only to exercise longer and
harder but also to perform everyday task without tiring.
- FLEXIBILITY: As with any endurance activity, walking
doesn't significantly increase your flexibility. Every activity uses
certain muscles groups more than others. Therefore you don't stretch
the muscles that walking uses extensively. They'll tighten,
straighten and perhaps cause pains or strains. These exercises are
vital for remaining free injury.
- MUSCULAR ENDURANCE: All walkers develop a moderate amount
of endurance, which enables them to exercise longer before becoming
exhausted. Race walker have high endurance comparable to that of
marathon runners. Walking helps build your ability to do something
longer without fatigue.
- MUSCULAR STRENGTH: You will gain muscular strength with
walking but probably not enough for well rounded fitness. Muscles
that get an extra workout in walking include the entire back of the
leg, calves, hamstrings, and gluteus. You will use muscles in the
back of shoulders when you swing your arms. Walking provides other
physical benefits and prevents dangers associated with other types
of exercise. Walking is a low-impact exercise, which puts less
strain on bones and tissues.
BENEFITS OF WALKING
Walking brings significant health benefits to body
and mind. Research shows that regular walking contributes much to your
overall health and fitness in important ways:
- Strengthens your heart
- Delays or prevents major diseases or illness
- Reduces blood pressure and the risk of stroke
- Reduces cholesterol
- Strengthens joints and bones
- Helps control weight
- Improves mood and self-esteem
- Contributes to brain fitness
- Gives you energy and a good nights rest
- Relieves stress and worry
- Improves balance and circulation
- Boosts immune system
WALKING IS THE BEST MEDICINE
It works to build fitness, slimness and
cardiovascular health and helps with relaxation.
WALKING AND BACKPAIN
Taking a walk regularly is one of the best things you
can do for your back. It promotes muscular development, increases
circulation, and speeds up the release of endorphins which provide a
WALKING AND OSTEOPOROSIS
As we get older there is a gradual decrease in
skeletal strength. The mineral content of bones decreases and their
texture becomes thinner. And because the bones are too porous and
brittle, they are more likely to fracture. This condition is known as
Calcium and exercise are the keys to the prevention and treatment of
osteoporosis. Walking may help you combat it. It is the easiest and
safest form of exercise for people of all ages. The studies show that a
walk of just half an hour, four times a week, can help prevent
WALKING AND CIGERETTE SMOKING
It has been seen that the people who are active and
fit are not so likely to smoke as those people who are sedentary and
less fit. Although walking does not actually stop people from smoking,
the regular routine of walking can be applied as a positive habit to
replace the negative habit of smoking.
In order to improve your general health, you must find the will power
to stop. Smoking causes feelings of fatigue because it impairs the
delivery of oxygen to the cells of all the body's organs, destroys
vitamin c in the body, impairing the immune system and increases the
amount of carbon monoxide in the bloodstream, leading to heart and lung
disorders and cancer.
WALKING AND BLOOD PRESSURE
Regular walking can reduce high blood pressure -
hypertension - by making the heart work more efficiently and by
improving the circulation. It has been shown that blood pressure can be
reduced by weight loss. Regular walking combined with a low fat, high
fiber-diet is an excellent form of weight control. There are other ways
in which you can help yourself to reduce high blood pressure:-
- Do not smoke.
- Decrease your intake of alcohol and caffeine.
- And make sure your diet is low in salt, sugar and fat.
WALKING AND CHOLESTEROL
Cholesterol is present not only in the blood stream
but in all of the body's tissues. Most of the cholesterol in the blood
stream is made in the body, but some foods which we contain cholesterol
Cholesterol is transported in the blood by lipoproteins. There are two
types of lipoproteins - High density (HDLs) and Low density (LDLs). HDLs
are sometimes called "good" and LDLs "bad"
cholesterol. The higher your HDL level the lower the risk of heart
Stress can also affect your cholesterol levels. Regular walking can
increase the levels of "good" cholesterol in the blood,
reducing chances of a heart attack. So try to avoid stress - and relax.
Go for a walk.
WALKING AND HEART
Regular walking may reduce the risk of a heart attack
by half. It can help to lower the risk of coronary heart diseases as
there is a link between vigorous physical exercise and a low incidence
of heart failure.
Although regular, vigorous exercise can reduce the risk of developing
coronary heart diseases, it cannot provide immunity. So many other
factors have to be considered. And another way in which you can help
yourself is by having a healthy and balanced diet.
WALKING ANG SELF CONFIDENCE
When you feel fit and healthy your self-confidence
increases and you feel more able to cope with the demands mode on you.
Time spent walking means time taken off from the stresses of daily life.
As a result you feel less anxious. Regular exercise can increase the
levels of endorphins - naturally secreted hormones - that appear to work
in the brain, increasing a sense of well being. And this feeling of
contentment in turn increase your Self confidence.