Just the thought of starting an exercise program can be intimidating for someone who hasn’t exercised for a while.
However, a Walking Plan can take the stress away, you know what and how much to do and when to do it. The biggest obstacle is often how to get started
… but do you know what, your ability to exercise is inherent in your ability to walk – it is as simple as that!
Physically Activity – Walking Plan
We walk every day, clocking up several kilometers without even thinking about it, so it should not be too hard to add a few more here and there. Once you begin walking outdoors every day, you will find it is simple and enjoyable. But you have to start!
Walking has very little impact on the joints compared to running and skipping – which you can always do later as you gain higher levels of fitness. It also has to be one of the most cost effective ways to get exercise, as it does not require a personal coach / trainer or gym membership. And while not absolutely essential the only equipment needed is a good pair of walking shoes.
However, if you have coronary heart disease, are over age 55, have been inactive, or have diabetes or another medical problem, then please check with you health care provider before starting a physical activity program. Your health care provider can give you advice on how rigorous the exercise should be.
So How Much Walking Do You Need to Get Fit?
If you are starting out in poor shape, we suggest a slow-paced walk that is fast enough to cause your heart rate to rise. For those in a better condition, you will probably need to walk at a brisker pace faster or a longer distance to see any results.
If you have not been physically active for a while we suggest that you talk with your health care professional, before you commence with your walking plan (below). However, regardless of what shape you are in when you start, the more vigorous your walking pace and the longer distance traveled, the more dramatic and noticeable the results will be.
Studies also show brisk walking burns the same amount of calories per hour as running, and it is not as strenuous on the body.
Tips to Stay Motivated with a Walking Plan
Ask other people to walk with you. Find a partner or a group. When you know someone else is waiting for you, it keeps you going
Wear comfortable shoes and good socks to help cushion your feet
Wear clothes that are right for the season. Try using layers of clothing in the cold weather to keep you warm, and cotton clothes in the summer to keep you cool
Drink plenty of water. It doesn’t have to be that fancy bottled stuff — get your own container and keep it filled with plenty of regular water. Carry it with you if you can
Don’t forget to stretch before you walk. Try to start off slowly
Be safe — pay attention to your surroundings
Walk in a safe place that has plenty of lights in the evening
Try walking around a local school’s parking lot, or going to the mall
Try to walk at least three times a week. It may seem like a lot at first, but you will gradually build up
Try to think of your walk in three parts. Imagine a warm-up period at the beginning, challenge yourself with a brisk pace in the middle, and finally picture a cool-down. You can feel success when you finish each part
Sample Walking Program PDF File for better printing
PLEASE NOTE: The information contained on this site is not intended to be a substitute for professional medical Advice.
Monitoring Blood Pressure at Home
One of the greatest benefits of monitoring your blood pressure yourself is that you will have a much better understanding of your condition.
Exercise Plays an Important Role in Maintaining Health
Exercise increases circulation and helps remove the toxins and impurities that have accumulated in the physiology
These deposits are a major factor in the breakdown of the resistance of the body. Exercise is a key procedure for helping the body’s natural internal cleansing processes.
Exercise Instructions for all body types
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Vedic Meditation is neither mind-control nor mental discipline, it’s not concentration, a contemplation, a philosophy or a way of life. It is easy to learn and enjoyable to practice, and requires no special skills – anyone can do it successfully.
Vedic Meditation is one of the most powerful techniques available for reducing stress and anxiety. It is also one of the easiest to learn and simplest to practice.
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