Tag Archives: walking

Benefits of Physical Activity

Health & Nutrition, ,


Exercise is important to maintain our health.
When we realize how many physical benefits of activity we can get it’s easy to get
motivated and get started with some form of exercise, or to keep it up,
whatever the case may be.

Exercise strengthen heart & lungs, protect blood pressure
and exercise lowers cholesterol.

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.

Exercise and Cardiovascular Health
Cardiovascular disease are our biggest health problem.

The main cause of mortality in the western world is cardiovascular disease.
Heart disease and cancer combined, account for almost 50% of all deaths
each year. There are good reasons to warn everybody starting an exercise
program, to have a thorough medical and physical approval before they start.

Need for Exercise
Physical benefits of 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
athletics.’
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
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.’
Aerobic Exercise
There is a minimum of aerobic exercise that should be performed every day.
The ideal time to do any exercise is early in the morning, when the air is fresh
and so is your body. There are physical benefits from early morning exercise,
because your body is most capable of utilizing exercise at that time.

Psychological benefits of Exercise
Besides the physical benefits of exercise, there are also tremendous
psychological benefits of exercise.
I think that anyone interested in losing weight or generally improving his or
her well-being knows deep down the importance of exercise.
Unfortunately for some it’s easy to find an excuse for not to exercise.
Knowing one should exercise regularly but not doing it can create negative
feelings towards oneself, and that is energy lost.

The way this happens is: every time you think of exercise you say to yourself:
“Well, I haven’t done anything today, and I won’t be able to do later, so I’ll
do it tomorrow.” You are procrastinating. Meanwhile, you can’t help feeling
quilty. However, if you exercise first thing in the morning, then every time
you think of exercise during the day, it’s with a feeling like: “Yeah! I’ve already
exercised!” That feeds you with a fantastic positief feeling for yourself,
and these feelings spil over to other areas of your life.This is another of the many
benefits of exercise! Everything is enhanced.

Once you get into the habit of exercising every morning, you’ll get to the point
where you’ll actually feel disappointed if you miss one day.

Fresh air and sunshine
Fresh, clean air is a very valuable life force, along with sunshine, which is the
source of all life on this planet.
Few people realize how much nourishment our bodies get from the air we breathe.
Make a point of supplying yourself with both of these important elements of
health as often as you can. Also, it’s important to have a window open when you
sleep. Even when you must add an extra blanket for warmth, fresh circulating air
while you sleep is invaluable.

A wise man would consider that health is the greatest of human blessings!

If you like all of the above physical benefits of exercise, I can recommend one
of the best exercise programs to improve and maintain your overall health!

Pinterest

Healthy for Life with Exercise

Health & Nutrition, , , , ,

If people would realize how many health benefits exercise can offer, there would be no hesitation in getting started with some form of exercise.

Especially older folks are harder to get motivated, because they think the exercise will cause an injury. At the contrary, exercise will keep there overall fitness level and muscle strength in optimal form. It’s a matter of choosing the right form of exercise.

Swimming, walking and gardening are very suitable for older people.
Swimming has the advantage that their body weight will be partly supported by the water, which makes it possible to exercise without risking any bodily harm.

Walking is the best exercise you can have, because it’s natural. Good long brisk walks give a lot of benefits- the whole body begins to respond.
You breath properly, your circulation and heart benefits, and it’s good for the mind and positive thinking.

It’s only in recent years that fitness gurus have recognized the supremacy of brisk walking. In contrary to jogging, brisk walking provides a lot of benefits without any problems. Walking is almost as important as the right food. You need to eat properly and exercise properly, the two together gives you the best results.
The internal organs of the body need tone and for this most of them depend almost entirely on physical activity.

Exercise produces big results whether we’re 40, 60 or 80. According to the Human Physiology Laboratory at Tufts University Human Nutrition Research Center on Aging, we respond well to exercise at any age. Muscles grow, bones strengthen, and metabolism increases. Our body fat decreases while blood sugar and balance improve. I proved this to myself when I taught strength training at a retirement residence. With modest effort, exercisers in their 80s grew stronger and more vital. We were all delighted.

Reduced muscle strength is associated with age-related disability. The most common cause of muscle weakness is inactivity. After three months of high-intensity muscle training, healthy men over 60 experienced gains similar to those reported for younger men training with similar intensity and duration. People who were stronger remained more independent and less burdened by advancing years.
Any type of exercise helps, but combining aerobics, strength, and flexibility works best. For most people, aerobic exercise is an easy place to begin.

As we breathe deeply, the diafragm – which separates the chest from the abdomen – rises and falls repeatedly, massaging all the internal organs, particularly the stomach, small intestine, bowel, lungs and liver. The stretching and relaxing of the intestines is vital in preventing that widespread form of ‘self poisoning’ : constipation.
Exercise does keep you regular!

In the mid-eighties, a vital clue to the right exercise for lifelong
health was uncovered by brilliant research in biochemistry.
Biochemists established that all cell replication in the immune system and therefore all immune strength is dependent on availability of the amino acid glutamine. Your immune system uses a ton of it.
But immune cells cannot make glutamine. Only muscle cells can do
the job.
So your muscles have to supply large amounts of glutamine to your immune system every day in order to maintain it. That’s it!
The mitochondria of muscle are the furnaces in which most of your
body fat and sugar are burned for fuel. Muscle is what stresses
your skeleton to maintain your bones. We also know that muscle is
the vital link which also maintain your immunity and hence your
resistance to all diseases. Muscle is the health engine.
Which so much overwhelming evidence that muscular exercise is
essential to health, what are we doing about it? A big fat zero.

Muscle is the health engine.
It’s a proven fact that the right exercise not only maintains your heart, your lungs, your muscles, your bones, a healthy level of body fat and even your intestinal function, but also some more subtle functions, like insulin and your body’s dealing with sugar.It has been known for more than fifty years that lack of exercise leads to glucose intolerance.

However, not long ago research has shown that getting of the couch and start moving, not only maintain insulin function to deal with the sugar, but it also can reverse decades of damage. Insulin dependent diabetics, for example, using the right exercise program, can increase insulin efficiency so much that some patients, who have used insulin daily for years, no longer need it.

In healthy people, the right exercise completely protects glucose tolerance against the degenerative changes in insulin metabolism that lead to adult-onset diabetes.
Healthy old men who maintain a lifelong exercise program, have the same healthy insulin efficiency as young men. A high sugar diet, which progressively destroys insulin metabolism, makes it virtually mandatory to exercise if you want to avoid glucose intolerance as you grow older.

Most physicians believe that hardening of the arteries, a degenerative process, is inevitable. Dr. Lakatta at the National Institute on Aging Research Center in Baltimore, is showing in ongoing experiments, that regular exercise maintains arterial elasticity and even reverses arterial hardening that has already occurred.
I could fill many pages citing numerous bodily functions which are maintained by regular exercise. But I will keep it short.

Research recently undertaken has revealed the major way in which exercise protects you against all diseases. It started with the evidence that exercise increases the overall number of white blood cells. Followed by more precise findings that moderate exercise increases bodily production of lymphocytes, interleukin 2, neutrophils and other disease fighting components of the immune system. There is no
doubt that the right exercise strengthens your immunity. And it also strengthens your resistance to all forms of damage, decay, bacteria, viruses, toxins and even radiation. Closing with the wise words of Louis Pasteur, the father of modern medicine:”Host resistance is the key.”

For an exercise program that teach you aerobics, weight lifting and
nutrition for athletes, click here!

Benefits of Exercise

Health & Nutrition, , ,
Physical benefits of 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 levels 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 athletics.’
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.

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.’

There are far more effective ways to reduce belly fat and weight.
You can find some excellent examples by visiting: www.thebestweightlossdiets.com