Sedentary lifestyles have greatly contributed to obesity, and to the diseases affecting to the respiratory and cardiovascular systems. It has been shown that physical inactivity reduces our strength, results in low energy levels, and causes obesity. It is therefore very essential to ensure we that lead a physically active life. Exercising regularly is the key to a healthy life. However, this is hampered by factors like lack of motivation, time and money. Walking is easy, free, simple, and one of the best ways to lose weight, become healthier and get more active. Though underrated as a form of exercise, walking is ideal for people of all fitness levels, and ages who want to be more active. Walking regularly has been shown to reduce the risk of chronic illnesses, including Type 2 diabetes, heart disease, asthma, stroke and some types of cancer. How can you increase the amount of walking you do every week and maximize the health benefits? All the equipment you really need for walking is a pair of shoes. Go for trainers or any shoes that provide adequate support, are comfortable, and don 't cause blisters. To be able to move more freely, wear loose-fitting clothing, and choose …show more content…
This program was designed to ensure that people get enough physical activity daily. It is equal to 5 miles per day or 8 kilometers and is considered a benchmark for healthy living. This target was recommended by the US Surgeon General and the UK Department of health. Start slowly and gradually work up till you reach the daily target of 10 000 steps. Starting slowly helps your body to adapt and avoid injury. It is advisable to consult a doctor in case of any problems. Also it is good to a pedometer. Wear it daily for at least 2 weeks without changing the daily routine. Set a goal, and walk as much as it feels comfortable. Most people walk between 3 000 and 4 000 steps a day so achieving the 10 000 steps isn 't as daunting as it might appear at
Image spending 24 hours,12 months and 365 days of just being inactive then BAM! you die. A 2012 study from the England University of Leicester showed that prolonged sitting was also linked to a greater risk of death from all causes. Exercising has become a norm in our society today with things such as gyms opening, vegan diets, and even television programs, but as of early 2018, 80% of adults don't get the recommended amount of exercise. I believe that exercise is important and everyone should participate in trying to improve their health. Just think about it and it might surprise you.
Exercise is an easy and attainable way to lose weight. A study in Durham, North Carolina showed this. Overweight men and women aging from 40-65 were split into three groups. Group 1 had to do the equivalent of 20 miles of jogging per week at 65%-80% peak oxygen consumption. Group 2 had to do the equivalent of 12 miles of jogging per week at 65%-80% peak oxygen consumption. Group 3 had to do the equivalent of 12 miles of jogging per week at 40%-55% peak oxygen consumption. Of 302 subjects screened, 182 met criteria and were randomized and 120 completed the study. There was a significant (P<.05) dose-response relationship between amount of exercise and amount of weight loss and fat mass loss. The high-amount/vigorous-intensity group lost significantly more body mass (in mean [SD] kilograms) and fat mass (in mean [SD] kilograms) (-2.9 [2.8] and -4.8 [3.0], respectively) than the low-amount/moderate-intensity group (-0.9 [1.8] and -2.0 [2.6], respectively), the low-amount/vigorous-intensity group (-0.6 [2.0] and -2.5 [3.4], respectively), and the controls (+1.0 [2.1] and +0.4 [3.0], respectively). Both low-amount groups had significantly greater improvements than controls but were not different from each other. Compared with controls, all exercise groups significantly decreased abdominal, minimal waist, and hip circumference measurements (http://www.ncbi.nlm.nih.gov/pubmed/14718319).
In this study , the magnitude of the reduction of systolic blood pressure as a result of a walking programme is similar to that which has been found in earlier studies in response to traditional exercise (see Seals et al,1997, and Hagberg et al, 2000).
Not only is walking a simple way to exercise, but it also has a lot of benefits, “The cardiovascular benefits of walking are biologically plausible; like other forms of regular moderate exercise, walking improves cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress” (Harvard Health.). Despite not breaking the biggest sweat during and after walking, given the benefits, it is obvious that walking is an effective way to exercise. Although walking is minimal and often overlooked as a way to exercise, it can decrease cardiac risk factors and improves mental health due to endorphins released while exercising. Walking is a way to increase heart rate and exercise the heart to make it pump blood more efficiently, which leads to a reduction in heart problems. By fighting obesity, walking also has the ability to create a higher quality of life, more body confidence, and decrease knee and heart problems for overweight people. Walking leisurely for even half an hour for 5 days a week, the recommended 150 minutes, can decrease common health issues and risk factors. Walking has the ability to modify a relatively out of shape person with various health issues into a thriving and well-energized person. Moreover, walking is a nonstrenuous way to exercise to create a healthier and happier
Lifestyle choices affect cardiovascular, psychological, and nutritional health. Making healthy choices can prolong a person’s life and prevent chronic diseases. Chronic disease is long-term medical conditions that are progressive. Daily habits have a significant influence on one’s health. Healthy lifestyle habits can ensure that your body stays as healthy as possible. Overeating and unhealthy habits can lead to obesity. The United States has been facing high rates of obesity due to nutrition and physical behaviors. Nearly 70% of Americans are overweight or obese. Being overweight or obese can lead to cardiovascular disease. Cardiovascular disease refers to conditions that involve blocked blood vessels that can lead to heart attack, chest pain, or stroke. Cardiovascular disease is very preventable and many health agencies are working on strategies to protect the hearts of Americans. Changing behaviors and habit are keys to preventing cardiovascular disease. Cardiovascular disease is caused when excess weight increases the strain on the body requiring more cardiac workload. When there is weight gain, the heart has to pump more blood than before. The heart enlarges so that more blood can be pumped more through with each beat. Cardiovascular disease can include high blood pressure, diabetes, and abnormal cholesterol levels. Obesity is a factor of heart damaging choices. Many Americans could die from cardiovascular disease, which is often preventable
Exercise is often thought of in a positive light. It is common belief in today’s society that a healthy diet and a regular exercise routine will lead to a long, healthy life. And in the simplest sense of the word, it will.
Aerobic exercise burns more calories than strength training and is essential to weight loss. Walking outside or on a treadmill, for instance, is effective, but if you're plagued with orthopedic limitations, or back, hip, ankle, or knee pain, it can be painful. Non-weight-baring cardio exercises that don't burden your lower body with carrying your weight, might be a safer option. Consider pedaling on a recumbent bike, using an upper-body ergometer, or doing chair aerobics during which you engage in repetitive movements, such as throwing air punches, while sitting in a chair. Water aerobics are also effective, since water suppo...
Staying healthy does not only mean to eat a healthy diet, but also to be active and to provide our body with stamina so it can fight various diseases. According to Myers (2003) around a quarter of a million deaths in the United States are caused by insufficient physical activity. The US Public Health Service (1996) has provided enough evidence towards the effect of physical exercise on cardiovascular (e.g. coronary heart disease) and non-cardiovascular health (hypertension, osteoporosis, colon cancer etc.). They followed a group of people for several years and found a positive correlation between the amount of participants’ physical activity and their health problems. So how much exercise is just enou...
The doctor advised walking instead of taking the car in order to work some exercise into each day.
Steady amounts of exercise help manage the fat to muscle ratio of the body. Exercise attracts attention because of its ability to maintain a person’s weight. The simple act of walking burns calories, contributing to overall weight loss. For fitness fanatics, consistent, and more intense, exercise builds muscle. When muscles are not worked out they weaken, and the chances of injury elevates. However if muscles are overused, they become fatigued, and the risk of strains rise. Long term cardio exercise induces long term benefits. Studies have shown, with regular exercise, comes an increase in metabolism. Since exercise improves overall fitness, it helps boost the immune system. Nonetheless don’t overdo it, too much exercise without enough rest can promote colds. Keeping a consistent
In addition to helping to control your weight, research shows that regular physical activity can reduce your risk for several diseases and conditions and improve your overall quality of life.
If you walk at a fast pace over long distances, you need to wear good shoes with a reasonable amount of cushioning. This is especially important for overweight walkers. Walking ought to be comfortable. If your knees and hip joints are constantly uncomfortable at a brisk walking pace, you may do better with hiking, bicycling, or even jogging.
Being physical active can help strengthen bones and muscles, which can make everyday tasks easier to perform. As stated before water can help people lose weight, but another way people can lose weight is by exercising. Exercising helps people lose weight by helping them burn the right amount of calories daily. Exercising can also help people live longer, by helping the body protect itself from many diseases. Many people use Exercise as a form of meditation, because it can be very relaxing for people. I love going to the gym after a stressful week, because strangely enough after my workout I feel more peaceful and calm.
Spending time in the outdoors and getting in some healthy exercise tend to go hand in hand. From a gentle walk in the woods to canoeing in a lake to hitting the trails in our national or state parks, the great outdoors
Exercising and consuming healthy foods daily not only improves the health of an individual, but also extends his or her life span. The main benefits of exercising and nutrition include weight control, increased energy, better health, better mood, and stronger bones. A combination of healthy eating and exercising play a significant role in controlling an individuals weight. When exercising, one is not only able to prevent excess weight gain, but also maintain weight loss. People tend to gain weight.