Before you start a walking program, review these 5 tips.
It's easy! One of the safest exercises you can do, walking often doesn't require special skills or training like a sport or gym workout might. It doesn't require prior training or conditioning and doesn't involve a great deal of physical exertion in the beginning. Studies have even shown that due to the design of our body, walking is more natural than sitting, standing or running, and walking is not as stressful to the body as other exercises. Want to get started? A good pair of walking shoes, comfortable clothing, a pedometer, and you're all set! Don't forget a bottle of water to stay hydrated!
When Hippocrates said that "walking is man's best medicine", he didn't realize that thousands of years later, new benefits of walking would be discovered daily. What are some health benefits of walking?
- Burns almost as many calories as jogging
- Eases back pains
- Slims your waist
- Lowers blood pressure
- Reduces levels of bad cholesterol
- Reduces heart attack risk
- Enhances stamina & energy
- Lessens anxiety & tension
- Improves muscle tone
- Easy on your joints
- Reduces appetite
- Increases aerobic capacity
- Can be done in short bouts
- Slows down osteoporosis bone loss
- Can be done when you're traveling
Looking to add some fitness to your lifestyle, but don't know how? Try these 5 simple methods for adding more physical activity into your daily routine. 1. "Desk-ercise" - Stuck working at a desk all day? Try doing calf-raises and stretches from a seated position or run in place for one to two minutes.
2. Take a 5-Minute Exercise Break - After an hour of watching TV or looking at a computer screen, take a five minute break for physical activity. Do some jumping jacks or a wall-sit. Jog in place during commercials.
3. Try Something New! - Try a new route when walking at work or in the grocery store - even small changes can help shake up your routine and keep you dedicated. If there's an activity you have been wanting to try, such as golf, gardening, or hiking, try it!
4. Take the Long Route - Park farther at the store. Take the stairs instead of the elevator. If you normally take walks or run, try choosing a different and longer route. It may take more time, but the steps add up!
5. Start Small - Try small exercises that already fit into your routine. For example, do standing push-ups while you wait for things to cook. Stand an arm's length from the kitchen counter, and push your arms against the counter - pushing in and out.
Here's some ways to help get your family active:
1. Create an open discussion with children and explain why it's important to sit less and move more, to become and stay healthy.
2. Limit "screen time" each day. Give kids a set amount of time that they may spend watching television, playing video games, or using the computer. Encourage kids to use this time for physical activities. When kids are spending time in front of the TV, teach them to move during commercials.
3. Create exercise and activity goals for the entire family. Include individual goals, and activities that the family will participate in together. Set realistic and specific goals, such as walking or biking for 20 minutes a day, three days a week.
4. Make exercise fun with your family by choosing an exciting activity - dance, play tag, go on the swings at a park, go swimming, play Frisbee.
5. Park your car farther away - have kids count the number of steps it takes to get to your destination.
6. Encourage children to join sports teams. This a great way to encourage exercise and to make friends, learn how to work as a team and have fun!
Each of our clinic’s 30 free Pro-Teen programs – which include all medical set-up, lab work, 10-weeks of weight loss services and all nutritional supplements, and are valued more than $500 each – will be given away on a first-come, first-served basis from Sept. 1 to 30, 2016, using an online entry system at www.mwlcgiveaway.com. Applicants must complete a short entry form and describe in 100 words or less why they are interested in MWLC’s Pro-Teen weight-loss services.