Walking on sidewalk, snow - 02/03/09 (Winter)
WALKING
Doctors Mehmet Oz and Michael Roizen frequently stress the benefits of walking at least 30 minutes every day in their series of YOU books on personal health. Here are some quotes:
YOU: ON A Diet
“Any walking is healthy (the optimum is to hit at least 10,000 steps a day). But you also need to dedicate a total of 30 minutes a day to walking (broken up into chunks of at least 10 continuous minutes if you need to). It’s the foundation for all other exercise because it not only increases your stamina but prepares your body for strength training. As a daily routine, walking is the psychological discipline that helps you stick with an activity plan. In fact, it has the highest compliance rate of any exercise.” [p 147]
“Cardiovascular Stamina: By doing cardiovascular exercise - that is, any activity that raises your heart rate for a sustained period of time you’ll increase your overall stamina, burn calories, and improve the function and efficiency of your heart, as well as lower your blood pressure.” [p 147]
“Walk 30 minutes. No matter what. No excuses. It doesn’t matter if you do this in one whole block or broken up into as many as 3 shorter sessions. Stretch: once your body is warm (after walking, for instance), stretch for 5 minutes to help elongate your muscles.” [p 207]
“Walk 30 minutes. Walk at a pace that raises your heart rate, or include 20 minutes of another cardiovascular exercise.” [p 247]
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YOU: THE OWNER’S MANUAL
“The most important things you can do to lower your risk of diabetes are to keep your weight down, exercise (even 30 minutes of walking a day works miracles), and keep your blood pressure under control.” [p 305]
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YOU: STAYING YOUNG
“Walking and any other types of movement stimulate the formation of synovial fluid, which keeps your joints lubed.” [p 272]
“Walk 30 minutes. If you can’t walk 30 consecutive minutes at a rate that slightly elevates your heart rate, walk three times for 10 minutes. A good goal: 10,000 steps. But don’t worry as long as you get the 30 minutes (about 3,000 steps). You can gradually build up to 10,000 a day. Walk every day. No excuses.” [p 313]
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Walking is a major component of my daily exercise routines.
To get to my local park, I usually have to walk from my home for about 20 minutes, at a brisk pace. Once I’m in the park, I spend about 20 minutes doing deep-breathing routines and various tai chi / chi-kung exercises. Then I head back home, another 20 minute walk. Combined total: I spend about an hour walking and exercising outdoors before dinner time.
I walk briskly, inhaling through my nose, and exhaling through my mouth. This process stimulates the production of nitric oxide in the nasal cavity. Please see my post regarding nasal breathing and nitric oxide at
http://www.youtube.com/watch?v=G5iWtQ1A3UU
While walking at a brisk pace, my lungs process a lot of air quickly to keep my body supplied with sufficient oxygen to make all my muscles move easily. When I first begin my fast-paced walk, I inhale once every 2 steps, and exhale during the next 2 steps. After I’m comfortable with this breathing rhythm, I move on to the next pace: 3 steps for every inhale, and 3 steps for every exhale (left-right-left, right-left-right). Then 4 steps for every inhale, and 4 steps for every exhale. Beyond that, 6 steps for every inhale, and 6 steps for every exhale. Even 8 steps (4 left, 4 right) for every inhale, and 8 steps for every exhale (4 left, 4 right). At this point, breathing may become strained, so I don’t do it for long. I return to 2 steps for every inhale, and 2 steps for every exhale (or 4 steps for every inhale, and 4 steps for every exhale). The majority of my walking time I take either 2, 3, or 4 steps per every inhale.
This breathing sequence helps power a fast-paced walk for 20 minutes, which gets me to the park.
During my brisk walk, my body revs up significantly. My heart beats much faster when I’m walking quickly than when I’m sitting in front of my computer. Cold air goes in and out of my lungs many times per minute as I walk rapidly. Circulation of blood speeds up. All the joints get lubricated with synovial fluid. All kinds of “feel good” chemicals get secreted in the brain. Nitric oxide enters the bloodstream during nasal breathing. The physiology of my whole body changes when these “feel good” chemicals are released. When my physiology changes, my thoughts change. My mood changes, usually for the better. I experience a true “natural high.”
High on Nature! - from natural exercises. Walking, stretching, deep breathing.
ChiGuy396
ChiGuy396@yahoo.com
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