Walking: Your steps to health. Published: August, 2. Every parent knows that a child's first step is a landmark event. And. just as walking is a signal achievement for each person, the. In fact, walking is one of the things that distinguishes. Strange as it seems, though, modern man. Not many men. would walk five miles to work — but remarkably few choose to walk. And. it's not just a question of walking for transportation; moving. In a scientific update of your. It is excellent. preparation for athletic competition. And it's great for health. Although the aerobic doctrine inspired the. With some. preparation and a few precautions, it really is splendid for. But it's not the only way to exercise for. Perhaps because they've seen so many hard- breathing. In. fact, though, moderate exercise is excellent for health — and. As a rough guide, the. American Heart Association/American College of. Sports Medicine standards call for able- bodied adults to. That makes running seem. Add the time it takes to rehab from running. Walk, jog, bike, swim. The benefits of walking extend to many aspects of health and fitness. Incorporating walking into one's daily routine is an excellent starting point. Brisk walking is an ideal exercise for human and hound. The benefits include a stronger heart, lower blood pressure, more energy, denser bones, and a lower. Distance rather than speed reaps the benefits, researchers say. More than one million people in Britain go jogging regularly. But should they be put off by reports that it may not be as good for our health as we think? WebMD discusses exercise for dogs including types, style and benefits of exercise, and the problems that may develop from not exercising your dog. Exercise and Hypertension Author: Stan Reents, PharmD Original Posting: 05/06/2007 12:37 PM. In other words, to improve your aerobic fitness by walking, the key is to push your heart rate up. You can do that by either (a) walking faster, (b) walking uphill. Remember that Einstein himself explained, . To keep your balance, you must. But many of these studies lump. It's important. research, but it doesn't necessarily prove that walking, in and.
After sifting through 4,2. In all. these studies evaluated 4. Each of the. studies collected information about the participants' walking. The participants. In all. walking reduced the risk of cardiovascular events by 3. These. benefits were equally robust in men and women. Protection was. evident even at distances of just 5. The people who walked longer. At the risk of being chauvinistic, here is a brief. Harvard studies of walking and cardiovascular. Among 1. 0,2. 69 male graduates of Harvard College, walking at. As such, each investigation began with a. The results all provide a. But one. clinical trial of walking adds extra weight to the other. A 1. 0- year study of 2. At the end of the trial, the walkers. A meta- analysis of 4. And if cardiac protection and a lower death. The. difference between the two is not based on pace. At any. speed, walkers have one foot on the ground at all times. As the pace increases, the percentage of. That's why running is a. Each time they land, runners. In just one mile, a typical. It's a testament to the human body that. At the same time. Walk to work and to the. If it's too far, try walking to the train instead of. Instead of competing for the closest. Go for a walk at lunchtime instead. Supportive street shoes will suffice, but if you. And since you don't need to push yourself. But when. the weather is really harsh or the streets slippery, put safety. And. so is walking up stairs. Coaches, cardiologists, and. In the days before stress testing held sway. Even today. cardiologists tell heart patients they are fit enough to. As for. housewives, taking care of a two- or three- story home is. American women outlive their husbands by an. Researchers in Canada. Stair climbing was the. It was twice as taxing as brisk walking. And peak exertion was. But at a. slow, steady pace, stairs can be a health plus for the. Begin modestly with a flight or two, and then. Take the stairs whenever you. Use the railing for balance. The Harvard Alumni Study found that men who. A study of. 1. 2,0. In Atlanta, for example, 4. The explanation: driving vs. To stay well, walk for 3. Do it all at once or in chunks as short as five to 1. Aim for a brisk pace of three to four miles an hour, but. As a rule of thumb, urban walkers can count 1. Another way to keep track of your. Some just keep. track of your steps, while others have bells and whistles such as. You can get a decent pedometer for under $4. If you have an average stride. And if. you're counting steps, you can use another rule of thumb to. Even without counting, you'll do well. It's the only. direction that researchers gave to a group of 8. For example, when George W. Bush took over the White House. Air Force One. But remember that President. Harry S. Still. many men will get extra benefit from setting aside dedicated time. But another important European study sheds light on. The participants were all healthy. All the volunteers provided. People who reported exercising. Even after accounting for other risk factors. But was the protection genetic or. Even among genetically similar twins, exercise. Twins who. exercised regularly were 5. In fact, it's not a question of either/or, since. It will get you away from the demanding. And by. changing into walking shoes and athletic togs, you'll be able to. Most major athletic brands offer shoes. Fit and comfort are more. Look for a padded tongue and heel pad. The. uppers should be light, breathable, and flexible, the insole. The heel wedge. should be raised, so the sole at the back of the shoe is two. Finally, the toe box should be. A. T- shirt and shorts are fine in warm weather. An ordinary sweat. Add layers as the temperature drops; gloves. If you really get into it. Gore- Tex or a similar synthetic fabric. Walk. facing cars if you don't have a sidewalk underfoot, and avoid. Beware of dogs and, for that. Start out at a slow pace, and slow down. Begin with routes that are. The same is true of your pace; begin modestly, then pick. Intersperse a brisk clip. Add hills for variety and additional. The main thing is to walk. But if you want to aim for an ideal. Try to keep your posture erect with. Keep. your back straight, belly flat, and butt tucked in. Keep your. arms close to your torso, bent at the elbow. Take a natural. stride, but try to lengthen your stride as you improve. Land on. your heels, and then roll forward to push off with your toes. And for some people, the best motivation is a dog —. Consider walking in a mall if it's too hot, cold. You can also consider using a. In the case of walking and. This table shows calories burned per mile of. A hundred or so calories a mile might not seem like much. For. example, a 2. American gains about 2. But during the 1. And the. benefit was greatest in the heaviest individuals. For. example, walking for just 3. Simple and natural, it doesn't require any. It can be a very modest form of exercise or. Olympic sport. You can walk indoors on a treadmill or outside in. You can get all the. And. to boot, walking is inexpensive. All things considered, Charles. Dickens got it right. Overweight & Weight Loss - Ask the Dietitian. Record a goal that you can reach in one month that is 4 to 8 pounds less than you weigh now. Set a goal you know you can achieve. Spread your calories around - Divide your calorie goal by the number of meals (at least three) so that you eat about the same amount of calories at each meal. If meals are more than 5. Make sure you eat at least 1. Diet foods not required - Eat regular foods rather than the . Diet foods are usually not as satisfying or filling so you may eat more of them. Drink fat free or skim milk so you can add some fat at meals. If you only drink 1% milk, then cut added fat in half at meals. If you drink 2% (low fat) milk, then don't add any fat to food at meals. Eat the basic food groups at meals - lean meat, legumes, dairy, fruits and vegetables. Then add one or two servings of whole grains or starches each meal to reach your calorie goal. Include eight ounces of milk and one serving of whole grains, fruits and vegetables at each meal to provide carbohydrate fuel for your brain and muscles. You need at least 1. Drastic changes not recommended - The plan you follow to lose weight should be built on the how you eat now modified by these ten changes. A weight loss plan should be a plan you can follow for a lifetime by making small changes in the portion sizes you eat once you reach your goal weight so that you can maintain a healthy weight. Try the Healthy Body Calculator to calculate your basal calorie needs (don't include activity) at your current weight and your goal weight. There may be as little as a 1. Portion control - Control meal portions to a piece of lean meat as big as the back of your hand from your knuckles to where your wrist bends and as thick as your little finger or about the size of a deck of cards. Other foods like whole grains, vegetables and fruits can be portioned to 2 heaping serving tablespoons or approximately . Measure how many ounces are in your beverage glass or mug so that you pour 4 or 8 ounces portions. Cook it yourself - Bake, broil or steam food rather than frying. Consider cooking from scratch more often so you know what is in the food you eat. Some fat is OK - Limit added fat to 1 teaspoon (margarine or mayonnaise or oil) or 1 tablespoon of salad dressing per meal if this doesn't exceed your calorie goal. You can choose to put margarine on your potato or salad dressing on your salad, but not both. To limit salad dressing and make it go farther, serve your salad dressing on the side of your salad and then dip your fork in the dressing before spearing each mouthfulof salad. Sugar is not evil - You just can't afford the calories. Sugar only contains carbohydrate so use an artificial sweetener in beverages or drink sugar- free soda in reasonable amounts. Alcohol in moderation - Alcoholic beverages are just as empty of nutrients as sugar, but your liver processes them like fat. If you drink, limit yourself to one drink per day (1. Desserts are mostly fat and sugar which will put you over your calorie goal for the day. You can find a dietitian at the American Dietetic Association. Include your zip code or city / state and the type of service you want (individual consultation) with expertise in childhood obesity, healthy eating / meal planning, metabolic measurements or weight control. I've read the questions submitted by other readers and I've realized that I am going to sound very stupid and woefully ignorant but here goes. If you are over 1. Healthy Body Calculator. If you are younger, try the Healthy Kid Calculator. Do you have a dietician you could recommend in Memphis,TN? Thanks again! Thanks for the feedback. Has your doctor talked to you about exercising? Thank you for taking the time to read this and I would appreciate any input and suggestions that you may have concerning the topic I have chosen. Well both weight loss alternatives are rather drastic. I had asked your calculator to calculate how many calories I needed to lose 2 pounds a week. I have been extremely careful about what I have been eating and at the most I have been off by +/- 1. I must have either calculated wrong or I have some sort of metabolism problem. Here are my statistics. I ended up adding up all I do and finding the daily average. I walk 2 miles 5 days per week (1/2 hour @ 4mph) and I do 2. On weekends I am usually fairly active, but it's hard to predict. Should I be eating a different number of calories each day depending on how active I am that day? It's a lot easier to just pick a number and stick with it, but I could probably vary my daily intake if it would make a big difference. The only way I have ever lost weight in the past is to extremely limit my calories (< 1. A LOT. When I do this I can usually lose about 2 pounds a week. Even doing this I haven't been able to maintain the weight loss or even get to what your program considers an ideal weight for me (1. I have never been able to keep the weight off for more than a year or two because it is so difficult to work out that much and eat that little. I would really appreciate it if you would respond to this. I am very frustrated and I'm not sure what to try next since this clearly isn't working. Do I have a serious health / metabolism problem? If you are eating 1. Do your clothes fit the same, tighter or looser? If your clothes fit looser, then you probably have put on muscle as 1 pound of muscle takes up less physical space than 1 pound of body fat because muscle is more dense and has a higher water content. If you have gained 5 pounds in 6 weeks, then you are gaining about 1 pound per week. If you are off by 1. Another possibility may be that weight training, Stairmaster and aerobics have increased your muscle size. Unless you had your body fat measured prior to your calorie counts and again at 3 month intervals, you won't know if you have added muscle or fat or a combination of both. Your body weight as measured on a scale will only tell a change in physical weight not composition. So you may be increasing muscle mass and decreasing your fat stores through exercise without any change in your scale weight. That is why scale weight is such a gross measure, as it doesn't tell you what percent body fat you are. Perhaps you should have your body fat tested. If your body fat is less than 2. You should follow a consistent calorie and exercise goal each day even though what you end up doing may vary which is OK. People need to be flexible with their eating and exercise programs to enjoy life to the fullest. Given your height, you do burn more calories than a shorter person and I am surprised that you have to follow a 1. Write back with how you are tracking the calories you eat as you may be underestimating how much you eat. Do you write down everything you eat, amount and measure i. Then do you use computer software to do the analysis or do you do analyze calories on paper? There is no ideal weight and 1. Perhaps 1. 76 pounds would be a more appropriate weight goal for you. Unless you have some long term illness that you are aware of and have not disclosed to me, with the information that you have provided, no, you do not have some serious health problem. I had a daughter three years ago. I gained about 6. I dropped forty of those pounds, but I just can't seem to lose the last 2. Before her, I weighed 1. I now weigh around 1. I have kept this weight pretty constant over that three year period give or take a few pounds. I'm not gaining which is good, but how in the heck do I lose? I have a sedentary job, so I joined a gym about a month ago. Either I need to go to the gym more or I need to find a better way of eating. I don't eat much, so I guess it must be what I'm eating. Also, I am on a limited budget because I am a college student. Can you help me? Before effectively answering your question it would be beneficial to know your height in addition to your weight. If your height is between 5'3? What was your BMI report? A value exceeding 2. A value of 3. 0 or more indicates obesity related health risks. A desirable weight for height for adults is a BMI of 2. How's yours? After you have determined that, hopefully you will be able to see whether or not you are in fact overweight. It is good that you have maintained a constant weight of 1. Overweight increases your health risk. Since itis your goal to lose weight you need to remember that combining exercise and a balanced diet are essential for success. A healthy guide to eating would include using the guidelines of the Food Guide Pyramid. According to the pyramid, you should be eating 2- 3 servings of meat, fish, poultry, dry beans (basically proteins) a day. Keep in mind one serving of meat is 3 ounces (about the size of a deck of playing cards). It would be wise to choose meats that have lower fat content such as poultry without the skin, fish or very lean cuts of red meat. You should consume 2- 3 servings of dairy and choose low fat products from this group such as skim milk or plain yogurt which are good sources of calcium (you need at least 8. Eat 3- 5 servings of vegetables per day without added fat or sauce; 2- 3 servings of fruit and finally 6 servings of bread, rice, cereals, pasta (all of which are carbohydrates). Select foods without added fat or sugar. Generally, when attempting to lose weight, one would choose the minimum amount of servings, meaning six carbohydrates instead of eleven. Overall, the Food Guide Pyramid incorporates the foundations of a healthy, balanced diet. Continue to exercise at the gym. Get at least 3. 0 minutes of aerobic (fat burning requires oxygen) conditioning. Some suggestions could be participating in an aerobics class, running on the treadmill, riding a bike, doing the stair climber or perhaps another activity you like. You should be working out at least 3 to 5 times during the week. It might also be helpful to lift weights as that increases metabolism while it increases your muscle size. The more times you work out the better you will feel and the more inclined you will be to lose unwanted weight.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
October 2017
Categories |