. If I could fall in the sky, you think time would go through this because you know I would walk a thousand miles if I could see you tonight
The letters are from the Top 40 song of Vanessa Carlton's Top 40, "A thousand miles". The mileage, of course, is figurative, but what if anyone decided to walk a small fraction of this distance for love, for charity, for messages, or for exercise? Whatever the reason would probably delight many health professionals who have disordered physical activity as a way to cut the growing waist of the nation.
More than 60% of American adults are overweight, and about one of three is obese, according to CDC. In the Children's Department, 15% from 6 to 19 years old are also overweight - almost twice as many decades ago.
Sedentary lifestyles were repeatedly carried out partly responsible for excessive backrest. That is why many groups including the American Heart Association (AHA), the National Sport Association
Fat Loss By Walking - Get Results with Fitness Walking
Anna Cottrill says she doubts she would be movable today if she had not insisted on her daily tours. The 66-year-old osteoarthritis on its lower part of the spine since 1979, even once unable to take a step for six months. Her disease, however, has not stood up since she began her regular jaunts. Fort Worth, Texas, the grandmother joined a group of hiking known as the American Volksport Association and soon became involved with the organization and its affiliates. She is now co-chairman of Tarrant County hikers, and is the second vice president of the Texas Volkssporting Association. (For disabled, sports is a German derivative term describing sports participation such as walking, swimming, skiing, snowshoeing and cycling. In the case of Cottrill, the sport is obviously walking.)
As an active member of sports groups, she and her husband traveled on foot in all 50 states, and are now working on crossing all state capitals. They met many friends through Treks and saw people begin relationships throughout life.
Walking Fitness "gives people purpose to go out and do something," says Cottrill. "Improves your health, improves blood pressure, they can lose weight, and only keep them flexible."
The observations ofcottrill correspond well with scientific research on physical activity. According to AHA, vigorous activities that include fast and moderate activities that include walking through pleasure can help reduce the following risk factors for heart disease:
- High pressure
- Diabetes
- Obesity and overweight
- High levels of triglycerides
- Low levels of HDL ("Good" cholesterol)
In addition, Richard Stein, MD, AHA spokesman, says fitness walk is easy to do and can achieve the same cardiovascular benefits that many forms of physical activity.
"The heart is really a very cool organ," he says. "It really does not know if you're walking barefoot on the beach or you're in a $ 4,000 nike gear on a one-million dollar mat."
Good forms of exercise supposedly include fat burning activities, use large muscle groups, or happen for long distances, particularly if there is no resistance involved.
For older people distressed with arthritis, Hoffmann says the fitness walk can facilitate pain instead of doing so. "There is a huge body of research that shows that the symptoms of arthritis are usually relieved by walking, which, if people rise and move, they will discover that their joints will be better and less harsh and less painful."
At the other end of the spectrum, the walk can also help meet the health needs of children, says Charles Corbin, MD, author of the NASPE physical activity guidelines. "Children need to spend enough calories during the day to keep their weight desirable," he says. "In addition, they need to spend consistent energy with the construction of bones and muscles for fitness and normal growth and development."
Most people may think that they have dominated this ability at the child's age, but certain steps apparently need to be taken to maximize the health benefits of walking:
. . Time: The general surgeon recommends moderate amounts of activities, such as a quick walk of at least 30 minutes per day every day for overall health. The NASPE proposes that children are more - from 60 minutes to several hours of physical activity (which include walking) a day - most, if not every day of the week. People who look to lose weight are encouraged by AARP to reach the pavement at least one hour a day during most days. For the health of the heart, lung and circulation, AHA suggests 30 minutes of vigorous activity (including walk) per day, three to four times a week. Many of these guidelines allow time requirements to be non-continuous, with attacks of physical activity sprinkled throughout the day.
. . Intensity: On a scale of 1 to 10, with 1 relaxed and 10 meaning completely exhausted, Stein advises from a walk at level 2 or 3, working to level 6 to 8 and then cooling If 2. "The recommendation is the same for everyone," he says, "because as you get more and more in shape, you really end up having to walk faster or steeper to keep it from 6 to 8."
Put one foot in front of the other can be the easiest form of exercise because it can be easily incorporated into daily life. Various sources, including the AHA, the AARP, and NASPE, provided the following tips, which could make fitness walking seemingly effortless if you are doing it for love or against love handles.
- Get out for a short walk before breakfast, after dinner or both.
- Walk to the corner store instead of driving.
- Instead of asking someone to bring you a drink, pull out the couch and pick yourself.
- Walk instead of watching TV.
- See neighbors.
- Walk the dog.
- Take the stairs instead of the elevator. Or get off a few floors early and walk the remaining flights.
- Walk down the hall to talk to someone in the office instead of using the phone.
- Meeting a meeting with co-workers while walking.
- Walk around your building for a break during the working day or during lunch.
- Skirt from a stop or two at the beginning of the bus or subway, and walk the rest of the way.
- Park further at the mall, and walk the extra distance.
- Walking around while waiting for a relative game or friend to start.
- Walk while waiting for the airplane at the airport.
- See the sights in New Cities Walking.
- On the beach, sit down and watch the waves instead of lying down. Better yet, get up and walk, run or fly a kite.
- When golfing, walk instead of using a cart.
- Have children walk to and from school.
- Provide time for activity in a school environment.
- Be an active model.
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