Tag Archives: walking

Benefits of Exercise

Exercise is important to maintain our health.

Even a moderate walk as exercise starts a chain-reaction,
and as a start it causes the skeleton muscles to become more active.

As the muscles warms up, more heat is given off.
Body temperature remains almost the same, because the body’s automatic
air conditioning system starts to disperse the extra heat through the skin.

As more blood sugar is turned into energy, more carbon dioxide gas will
be expelled in the air we breath out, and blood will flow more rapidly
through the muscles. The breathing will become deeper, and the heart beat
and blood pressure will be changed.

In more strenuous exercises, these processes will be stepped up.
More heat will be generated, the heart beat will be faster, blood-pressure
higher, breather deeper and faster, and the circulation more rapid.

The limiting factor in strenuous exercises is the oxygen supply,
and when this limit is reached, oxygen fatigue is experienced and
the exercise has to stop.

Need for Exercise
Exercise has been recognized even in sickness.
Physicians are not permitting patients with organic ailments to stay in bed
as long as before. According to “The American Practitioner”,’The evels of
bed rest include the development of negative nitrogen balance and calcium loss
through the kidneys, with the possibility of developing kidney stones.’
The article also says:’nervous tension can be released at times by exercise,
either in the form of specific muscular exercise or through some form of

Physio and occupational therapy are now standard procedures in medicine,
to restore the use of muscles and nerves that have been injured by disease
or by accident.

Those who’s occupation involves standing a long time, like dentists, teachers,
shop assistants, etc., are likely to develop phlebitis, i.e. the formation
of a blood clot – usually in the calf of the leg.
These people are advised to walk more and in addition. to take vitamin E
and lecethin capsules to improve the circulation, dissolve the clot and
prevent the formation of further clots.

Sufferers from rheumatism and arthritis, also those who are overweight,
are prone to take too little exercise. When people are troubled with
rheumatic twinges it is usually a sign that more exercise is needed and
that their diet contains too many acid-forming foods.

It is well known to vets that pampered pet dogs, which receive little
exercise, are troubled by ailments of degeneration which never affect
hard working sheep and cattle dogs.

Forms of exercise
Forms of exercise is a matter of personal preference.
Skipping is an effective form of exercise, and one of the best exercises
for keeping fit and is very suitable for wet days, as it can be done indores.
The skipping rope should be just long enough to clear the head, when standing
erect. Five minutes skipping every day is adequate for the first week,
increasing gradually to ten, fifteen and finally twenty minutes.
During bad weather it is best to skip at an open window, or better still,
under a veranda.

Generally speaking, when we grow older we should take less strenuous exercise
than when we were younger. Walking and gardening are safe exercises for almost all ages.Tennis could perhaps better be left to younger people, although
here and there one finds elderly people playing tennis with all the vim and
gusto of youth. These people have usually ‘grown up’ with the game and
accustomed themselves to what is normally a strenuous form of sport.

Swimming, like walking, is very suitable for older people, although they are
advised to keep to the and slower back and breast strokes, rather than the
more tiring modern strokes. Swimming has the advantage that the body’s weight
is partly supported by the water, which makes it possible to exercise without
risking any bodily harm.
We do not recommend exercise as a method of reducing weight, for this is
most disappointing. Exercise will reduce weight temporarily, but the appetite
thus acquired will rapidly put weight back again.

To lose 2 lb the average person would have to walk 15 miles per day for 7 days,
or play golf for 4 hours a day for the same period, without increasing his
food intake. By an athlete running for one hour per day at a speed of 7 miles
per hour, it could be accomplished in one week, again, if food consumption
is not increased.’

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