More than 50% of all Americans are overweight or obese. These are conditions that contribute to the risks of chronic diseases. These include high blood pressure, diabetes and coronary heart disease. America’s increasing lack of physical activity has helped to make this problem a serious issue.
There is good news. You can start to put something back into physical activity into your day. It can
start with something as simple as a walk around the block.
If you are looking to walk to the gold standard of practice is. It uses nearly 200 muscles, it is safe, inexpensive and it is a fun activity that almost anyone can do.
The benefits of walking include:
* Helps you lose weight and keep the weight off
* Increases your energy level
* The is a good time to be with a companion or to be alone – your choice
* reduce your level of stress
* Increases your cardio
* allows you to maintain your current weight
* reduces risk of developing serious health problems
* allows you the opportunity to achieve a more restful sleep
* Show your muscles
* you feel great!
Tips to get started
Going from doing nothing to starting a walking regime can feel overwhelming. It need not be so if you start with some simple techniques. While they seem basic remember that most people simply do not take part in any of the following suggestions.
When safe and available are the use of the staircase with respect to the elevator or escalator. Walking and climbing stairs, a fantastic combination.
Take a walk during your lunch break.
Make your dog happy – take Fido for a walk. No dog? Walk the neighbors dog. You’ll both benefit.
Grab not the best place in the parking lot, grab walk one farthest from the door. An additional benefit of this strategy is less door dings as you will probably have enough room to park!
Incorporate a walk into a business meeting. Fresh air may inspire fresh ideas.
march in the room, while on the phone, or at least pace.
Walk in place while watching TV.
Eat a healthy meal and then go through the bank. Go out the door for a walk.
If you are a bus or subway commute? Get off a stop early and walk the rest of the way.
Great family activity. Plan a hike or physical outdoor games with your family
Walk to consult with colleagues in the office versus calling or email.
So plan a walking schedule that includes 30-60 minutes of exercise a day to achieve health benefits. Set goals, write those goals down and get moving. Start walking slowly with a 3-5 minute warm-up and then build speed and distance as you feel better. End each walking session with a 2-3 minute cool down by walking slowly. This cool down allows your heart rate and blood pressure gradually returning to normal. After your walk is a good time to do some light stretching.
Always check with your doctor before any new physical activity program.
Get moving America – there is no better day to start than today