Walk Your Way to Health © Dr. Eileen Silva 2006
Do you hate to work out? Do you ever wish for an easier way to tone, shape, slim, and stretch your muscles than paying a fortune for an expensive gym membership or home workout equipment? Let me share a great tip with you! All you have to do is walk! That’s right, simply walk your way to health. The only equipment you will need is a good pair of walking shoes, and walking won’t damage your joints. To reap the most benefits from walking, follow these few tips:
Remember to stretch your muscles gently before walking and drink plenty of water. Stretch up tall while walking, relax your shoulders, and bend your elbows (90-degree angles). Tone your calf muscles as you walk by landing on your heels, rolling the length of your foot, and pushing off with your toes. Breathe deeply, drink water often, and remember to stretch again after walk.
You’ll want to begin your walk slowly and build up to a brisk walk. Alternate from fast to slow walking, working yourself up to two minutes at a fast pace to one minute at a slow pace. If you walk a regular route, you can set landmarks as signals to change speeds. Build up to a longer fast pace for maximum calorie burn. If you climb uphill during your walk, either by hill or by climbing up and down stairs or bleachers, you will increase calories burned. This will also tone your rear muscles. Plan your walk according to the landscape, if possible, saving a nice downhill walk for last. Walking downhill is a good cooling off exercise.
You can find many ways to add walking to your day besides your designated exercise time. Be creative! Take the stairs instead of the elevator, park further away from buildings and malls, walk to do errands instead of drive, walk to visit nearby neighbors and friends, and take a walk at lunch, preferable outside, but at least around the building or mall. Walk the dog, the kids, your spouse, your friends, and yourself. Even a 10-minute walk helps you reach your goals.
You will find that walking is a good way to enjoy the scenery, the weather, and either solitude or your chosen companion, while you are losing weight, stretching and toning muscles, and improving your health. Put a good foot under you, and walk your way to health.
Remember to stretch your muscles gently before walking and drink plenty of water. Stretch up tall while walking, relax your shoulders, and bend your elbows (90-degree angles). Tone your calf muscles as you walk by landing on your heels, rolling the length of your foot, and pushing off with your toes. Breathe deeply, drink water often, and remember to stretch again after walk.
You’ll want to begin your walk slowly and build up to a brisk walk. Alternate from fast to slow walking, working yourself up to two minutes at a fast pace to one minute at a slow pace. If you walk a regular route, you can set landmarks as signals to change speeds. Build up to a longer fast pace for maximum calorie burn. If you climb uphill during your walk, either by hill or by climbing up and down stairs or bleachers, you will increase calories burned. This will also tone your rear muscles. Plan your walk according to the landscape, if possible, saving a nice downhill walk for last. Walking downhill is a good cooling off exercise.
You can find many ways to add walking to your day besides your designated exercise time. Be creative! Take the stairs instead of the elevator, park further away from buildings and malls, walk to do errands instead of drive, walk to visit nearby neighbors and friends, and take a walk at lunch, preferable outside, but at least around the building or mall. Walk the dog, the kids, your spouse, your friends, and yourself. Even a 10-minute walk helps you reach your goals.
You will find that walking is a good way to enjoy the scenery, the weather, and either solitude or your chosen companion, while you are losing weight, stretching and toning muscles, and improving your health. Put a good foot under you, and walk your way to health.
posted by Eileen Silva, Ph.D.,N.D. | 8:27 AM
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