Take a Walk

As busy people, stress plays a big role in our lives and exercise is a great way to unwind. Yet with the many demands on our time, both at work and at home, it can be difficult to find the time for physical activity. If you've been looking for a way to fit fitness into your day, walking may be just what you're looking for.

Why Walk?

Aerobic activity is essential to good health. Twenty minutes or more of aerobic activity three to five times a week will strengthen your heart and increase your body's ability to use oxygen. In short, you will become a more efficient machine. This is important if you are interested in losing weight or maintaining your weight as you grow older. Increasing your body's efficiency means boosting your metabolism. The higher your metabolism, the more calories you burn during exercise. Walking is a great way to add aerobic activity to your daily routine.

Walking is easy. It does not require a great deal of expensive equipment. It does not require a special location, good weather or an excessive amount of time. You can walk anywhere, anytime and with anyone (or no one at all). That's what makes it so much fun.

Make the time.

"Wonderful!" you say. "I have a great way to get exercise, but I still don't have the time to do it!"

There is a solution! Peter Lawson, hiker and president of the Skyline Hikers of the Canadian Rockies, suggests taking "Mini walks". Here are some ways that you can take advantage of a few free minutes in your day to get moving :

Sneaker Net - Rather than having the department downstairs send you what you need, walk down and get it yourself. It may not be as time-efficient, but the extra activity in your day will make you a more productive employee in the long run.
Take the stairs - If you are only a few floors up, try taking the stairs both to and from work. If you work on the thirtieth floor, and you aren't feeling up to the challenge, try taking a few flights of stairs before you get on the elevator. Always take the stairs on your way down. Climbing stairs is a great way to tone the thighs, calves and buttocks.
Mall walk - Make the most of your shopping trips. Park as far from the store entrance as possible and enjoy the walk to the door. Park at the shopping mall entrance that is farthest from the store you need and enjoy the window shopping along the way.
Shop locally - Don't get into your car and drive to the supermarket for a loaf of bread. Instead, put on your running shoes and walk to the corner store.
Miss your stop - Get off the bus a few stops before your own or walk a couple of blocks before you catch your ride.
Walk your lunch - Take a short walk before you eat lunch, or walk to get to your lunch.

Even these few extra minutes of walking every day can give you more energy, reduce your stress and improve your over-all health. If you plan to do more walking, make sure you have proper shoes, that you stretch properly before you go and include a warm-up and cool-down period in the time you have allotted for your walk.

Tips for better health care

Some simple daily health care tips you should know.

Health care tips.

For building iron in your body eat plenty of spinach juice.
If you exercise with music, you will exercise longer and enjoy it more. Choose something upbeat and energizing.
On a busy day, take 20 minutes to go for a brisk walk to help reduce stress.
Eat most of your fat and calories for the day, in the morning. Doing this will put your metabolism into high gear. Then eat lean the rest of the day.
While running, if you have stomach cramps, stop and bend forward from the waist. Breath in and out, slowly and deeply while contracting your abdominal muscles.
While doing housework, increase the pace to get some extra exercise and calorie burning.
If you are having problems with migraine headaches, drink some hot tea with honey and this should help ease the pain.
Always take the steps instead of the elevator if you plan on cutting down those extra calories.
Eat a bowl of oatmeal each day to lower your cholesterol.
Drink plenty of water since it helps liver function well and your body will benefit and that will show from your glowing skin. So also drink plenty of water before, during and after exercising.
To lower blood pressure, improve your mood and relieve depression, exercise regularly.
If you experience pain, dizziness, shortness of breath, irregular heartbeat or increased fatigue while exercising, call a doctor immediately.
Begin your workout with warm-up exercises and end with cool-down exercises.
If you suffer from eczema, avoid heat and sweating.
Wear loose, lightweight clothing while exercising. Choose natural fabrics that will breathe.
When it is hot outside, drink more water and avoid caffeine and alcoholic beverages.
Ear ache - place a piece of potato (raw) in the ear-remove later.
Breathe naturally while doing stretching exercises. Never hold your breath.
Make soups the day before and refrigerate. Skim the fat off the top before reheating.
To feel as though you are eating more, slow down and chew thoroughly. Take at least 20 minutes to eat a meal. Taking longer to eat will make you feel fuller and also helps in digesting food properly.
When going to see a doctor, write down the questions you want to ask. Also, write down the answers. If you don't understand the answer, ask again! Take along any medication bottles you are taking.
Keep your attitude positive and smile.
urning down the lights an hour or two before bedtime will help you get a better night's sleep.
Avoid smoke-filled rooms and breathing or exercising near busy roads. Exercise in clean environment.

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