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    Walking For Better Health
    Walking For Better Health
    Walking For Better Health
    Ebook194 pages1 hour

    Walking For Better Health

    By Dr. Satish Goel

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    About this ebook

    Keeping fit was not so important earlier, but now to perform well in life, you’ve got to be very fit. In modern times the activity is largely getting disappeared from work atmosphere both in office and at home. A change in lifestyle with built-in dynamic exercise like walking is essential for leading a healthy life. Walking is the easiest and most effective fitness programme that can fit into nearly any life. Exercise walking is a prescription for life to help maintain proper body proportions and appearance, weight loss, stress management and cardiovascular fitness. Once you have walked through pages of this book, you will feel motivated to undertake walking as an exercise. Nothing is so infectious as inspiration. Walking can be best suited to one’s lifestyle, and hence chances of dropping out are much less as compared to different exercise regimens. By walking one not only adds years to life but brings life to years.
    Experiences of many fitness seekers reported in Newspapers on Walking have been incorporated in this book, for which I am grateful to the authors and publishers. I have been able to reverse my heart ailment with regular exercise and proper diet. Readers too would benefit a lot on following the tips given in this book.
    LanguageEnglish
    PublisherDiamond Books
    Release dateOct 27, 2020
    ISBN9789385975448
    Walking For Better Health

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      Book preview

      Walking For Better Health - Dr. Satish Goel

      Kierkegaard

      CHAPTER-1

      FITNESS AND HEALTH

      I hope to die young, as late as possible.

      —Richard Doll

      The health is a state of total well-being and optimum functioning with the absence of any disease, A healthy person can meet any challenge and adjust with stresses and strains of life. With fitness one can work more efficiently with less effort. One can be fit without being healthy.

      Health is the most important aspect for everyone. Keeping oneself fit could add years to your life and everyone will be the better for it.

      Now-a-days, it has become fashionable to be fit. It has become some sort of a status symbol.

      Fitness, is a lifelong pilgrimage. Like religious pilgrims, all who seek health must commit themselves to the Journey."

      Exercise is a must. For a serious fitness-seeker, a sensible nutritious diet along with two to four hours a week of aerobic excercise will give you great results. Work out for a minimum of 30 minutes a day.

      Exercise regularly, the fitter you are, the more effective you will be, you can feel fit at any age. Some amount of moderate and light exercises should be made a part of our daily routine. Fitness is a habit. Make it yours.

      Poor fitness is as dangerous as smoking or high cholesterol. Exercise gets you out of your head and troubles, and walking allows you to experience your body with your two feet on the ground. Brisk walking 3 or 4 times a week is an ideal exercise that can be worked into almost everyone’s life.

      PHYSICAL FITNESS

      The human body is made up mainly of bone, muscle and fat. Some 639 different muscles account for about 45% of the body weight. Each of these muscles has four distinct and measurable qualities which are of interest to us.

      It can produce force which can be measured as strength of muscle.

      It can store energy which perm its it to work for extended periods of time independent of circulation. This is generally referred to as muscular endurance.

      It can shorten at varying rates. This is called speed of contraction.

      It can be stretched and will recoil. This is called the elasticity of muscle.

      The combination of these four qualities of muscle is referred to as MUSCULAR POWER*.

      If muscles are to function efficiently, they must be continually supplied with energy fuel. This is accomplished by the blood which carries the energy fuel from lungs and digestive system to the muscles. The blood is forced through the blood vessels by the heart. The combined capacity to supply energy fuels to the working muscles is called ORGANIC POWER*.

      The capacity and efficiency with which your body can function depends on the degree of development of both your muscular and organic power through regular exercise. However, the level to which you can develop these powers is influenced by such factors as the type of body you inherit, the food you eat, presence or absence of disease, rest and sleep.

      You are physically fit only when you have adequately developed your muscular and organic power to perform with the highest possible efficiency.

      (*Courtesy : 5 Basic Exercises)

      THIS IS THE AMOUNT OF ENERGY

      (B) HAS LEFT OVER TO ENJOY HIS RECREATIONAL ACTIVITIES

      How Fit should you be?

      Heredity and health determine the top limits to which your physical capacity can be developed. This is known as your potential physical capacity. This potential capacity varies from individual to individual. Most of us for example, could train for a lifetime and never come close to running a four minute mile simply because we weren’t built for it.

      The top level at which you can perform physically right now is called your acquired capacity because it has been acquired or, developed through physical activity in your daily routines.

      Your body, like a car, functions most efficiently well below its acquired capacity. A car, for example, driven at its top speed of, say, 110 miles per hour uses more gas per mile than when it is driven around 50-60 miles per hour, which is well below its capacity. Your body functions in the same way, in that the ratio of work performed to energy expended is better when it functions well below acquired capacity.

      LEAD A BALANCED LIFE

      You can avoid wastage of energy by acquiring a level of physical capacity well above the level required to perform your normal daily tasks. This can be accomplished by supplementing your daily physical activity with a balanced exercise programme performed regulary. Your capacity increases as you progressively increase the load on your muscular and organic systems.

      The efficiency of the human body compares poorly with the modern machine However, through exercises its efficiency can be considerably increased

      This graph illustrates the number of heart beats required for your different routine activities by a human being. (A) before and (B) after a regular vigorous exercise programme.

      Exercise will increase physical endurance and stamina, thus providing a greater reserve of energy for leisure time activities.

      PHYSICAL EFFICIENCY

      Just as a balanced diet must be composed of a sufficient quantity of the proper kinds of foods to ensure that nutritional requirements are adequately met, so should a balanced physical activity programme be composed of a sufficient quantity of the proper kind of physical activity so that all the important parts of the body are adequately exercised.

      The parts of the body that require special attention are the muscles of the shoulder and arms, abdomen and back, legs, and the heart, lungs and blood vessels.

      No single sport provides a truly balanced development for all parts of the body. This can only be acquired by regular participation in a number of carefully selected sports. Such participation, however, is not possible for the average person for a number of reasons—availability of play opportunity, time, finances. The most practical physical fitness scheme for most of us is participation in one or two sports supplemented by a balanced set of exercises. The walking programme has been designed to bring physical fitness within the reach of any healthy person who is willing to devote 30 minutes a day.

      Fitness is as easy as a 20-minute exercise session three times a week. Walking, swimming, jogging or easy stretching charges your battery and releases hormones that make you happy and make your body look younger and firmer.

      Keep going - activity begets more activity. Laziness only makes you lazier. The more you do, the more you want to do. Make a daily list in the morning and check off the things you accomplish as you finish them. Before you know it, you’ll be adding a second page.

      Physical Efficiency from Daily Activities

      Hidden in the simple activities we do every day are wonderful opportunities to get exercise and keep refreshed. Because we have developed an attitude of doing it the easy way we take short-cuts which seldom save time. Consequently we have developed habits to avoid physical exertion.

      Here are some routine activities which can be turned into small challenges that will help to maintain physical fitness once you have attained the suggested level of physical capacity for you Make them a HABIT !!

      Welcome an opportunity to walk; look for ways you can walk a few blocks rather than ways in which to avoid walking. Step out smartly and breathe deeply.

      Modern fitness is about slotting as much physical activity into everyday life as you can whether you are digging the garden or walking the dog, you are probably doing more exercise than you realise.

      According to a recent study, a group of about 100 men and women performed 20-60 minutes of aerobic exercise at a fitness centre three to five times a week; a similar group built 30 minutes of moderate-intensity activity, such as walking and stair climbing, into their daily lives. Both groups succeeded equally well in improving fitness, health and physical-activity habits.

      Your body doesn’t know the difference between working out in a gym or doing the vacuuming, say nutritionists and fitness experts. Your metabolism will provide the same energy for a vigorous session of housework as for an aerobic class. It is stressed that every little bit counts: It’s body age that matters. Some 35-year-old have a body age way beyond their years, and some 85-vear-old old look 20 years younger.

      Even simple, everyday actions can give the body a good workout, such as getting in and out of a chair. Keep the chest lifted and the abdominal tight, extending the arms in front as you get up and behind as you sit. By lifting and pushing on the thighs, it’s as good as using a leg-press machine.

      Even better is just 15 minutes of walking plus 15 minutes of fast housework a day will give you a moderate workout.

      We have become lazier by the day. Whenever we enter a department store, the first thing we look for is the escalator or elevator. Even doors open on their own. It’s time to hide the remote control and get into a few good habits.

      Stair-climbing

      Apart from burning 8.5 calories a minute, this cardiovascular workout also does a great job of toning calves, thighs and buttocks. Climb up and down the stairs five times when you have to use them remembering that it is the uphill climb that provides the real workout.

      Fidgeting

      Even restless foot-tapping can raise your metabolic rate and burn more calories. When on the cordless phone, for instance, make a point of pacing around instead of sitting; when brushing your teeth, practise heel raises to work the calves.

      Cooking

      If you’re waiting for the vegetables to cook, try putting your hands out on the counter top and practising squats to strengthen and tone buttocks, hamstring and quadriceps (front of thighs). Cooking itself burns up 150 to 204 calories an hour. So the next time you are in the kitchen don’t forget to do your workout.

      Playing

      Use a baby of six months and upwards to exercise with as a dumbbell. Lift him or her directly in front of your chest to just above your head 10 times to strengthen biceps and triceps. Then, on the same principle as using a dumbbell, lie on your back and raise the baby above your chest with slow, controlled lifts.

      If you take the kids to the park, don’t just sit on the sidelines play frisbee instead, which eats up 330 to 426 calories an hour. Use the playground too—spin the roundabout, and give your toddler constant pushes on the swing to work the arms and chest.

      Housework

      A thorough spring cleaning gives your heart and lungs the same benefits as a mild exercise class. Housework is a great body toner and vacuuming is one of the best; it works all the powerful muscles such as the hamstrings, bottom and thighs. A vacuuming session of 30 minutes or so will burn off almost three chocolate biscuits. To get the most from your cleaning, bend your knees, carry out pelvic tilts, and swap hands so that you alternately workout on your shoulder muscles. Other tasks you may consider laborious also offers you total body workouts. Dusting may not yet be an Olympic sport, but it does involve lots of arm action. Try and give 10 min. to each of your three rooms and in dusting, reaching up really stretch the spine.

      Window cleaning gives you good upper-body strength, too. Bend the knees and clean from top to bottom, working the arms in circles, using both hands. And while there’s no task more dreary than washing floors, put some attitude into it and you’ll burn up to 264 calories an hour, almost the equivalent of slow jogging for half an hour. You may need to stretch afterwards.

      Music

      Research suggests that music makes a big difference to a

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