Exercise: The Best Medicine.

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By the way, Exercise happens to be the cheapest of all medicines.

Exercise? And why is that?

Exercise has lots of benefits!

  1. Exercise decreases blood pressure.
  2. Exercise reduces blood sugar levels.
  3. It decreases the incidence of diabetes.
  4. It improves lung and heart capacity.
  5. It improves exercise tolerance.
  6. It increases bone density making them stronger.
  7. Prevents age related osteoarthritis.
  8. It reduces joint problems, especially arthritis of the knees.
  9. It strengthens the spine.
  10. It improves mental health and elevates the mood.
  11.  It reduces anxiety.
  12. It reduces incidence of heart attacks and debilitating strokes.
  13. Reduces progression of dementia.
  14. It reduces frequency of angina in patients with coronary heart disease.
  15. It improves cardiac capacity in patients with heart failure (weak hearts).

The list of benefits is endless!

 And What is the best part?

It is totally FREE unlike a visit to the doctor or buying medicines. Does not cost a penny!

You just need to walk (brisk walking preferable) 30-45 minutes at least 5 times in a week!

So why would one not exercise! Its free and has so many benefits. So put on your walking shoes and move out of the door! Just walk! Just do it! And experience the benefits!

Good Luck! I am sure you will do well and soon start motivating others!

Exercise: The Best Medicine.

Exercise: The Best Medicine.

Let us talk about Exercise!

Tell me which is the cheapest medicine?

Exercise! And why is that?

Exercise has lots of advantages. Let us learn about its benefits!

  1. Exercise decreases blood pressure.
  2. Exercise reduces blood sugar levels.
  3. It decreases the incidence of diabetes.
  4. It improves lung and heart capacity.
  5. It improves exercise tolerance.
  6. It increases bone density making them stronger.
  7. Prevents age related osteoarthritis.
  8. It reduces joint problems, especially arthritis of the knees.
  9. It strengthens the spine.
  10. It improves mental health and elevates the mood.
  11.  It reduces anxiety.
  12. It reduces incidence of heart attacks and debilitating strokes.
  13. Reduces progression of dementia.
  14. It reduces frequency of angina in patients with coronary heart disease.
  15. It improves cardiac capacity in patients with heart failure (weak hearts).

The list of benefits is endless!

 And What is the best part?

It is totally FREE unlike a visit to the doctor or buying medicines. Does not cost a penny!

You just need to walk (brisk walking preferable) 30-45 minutes at least 5 times in a week!

So why would one not exercise! Its free and has so many benefits. So put on your walking shoes and move out of the door! Just walk! Just do it! Experience the benefits!

Good Luck! I am sure you will do well and soon start motivating others soon!

From Walking to Running!

Its necessary you read my earlier post: “Start Walking: How do I do it?”

In this post we will discuss about How to graduate from walking for 30 min to running for 30 minutes.

The American Heart Association recommends at least 30-45 minutes of exercise of moderate intensity. The goal is to increase your heart rate to at least 80% of your maximum heart rate (MHR). The MHR is calculated from the formula 220-age.

Exercises which will increase your heart rate are ones which are carried at moderate intensity. These include jogging, running, cycling, swimming and so forth.

After reading the article on  “Start Walking: How do I do it?”, I am taking for granted that you will be in a position to carry out brisk walking for 30 minutes at a stretch.

Precautions!

To run you need to do brisk walking without feeling breathless. This is necessary as going to running directly when one cannot walk could be dangerous. Running is to be avoided if you are extremely obese. Please don’t overtrain and injure yourself. During any stage of the exercise, if you feel any pain in your joints (especially the knees), its advisable to stop running. Seek medical advice if the pain persists.

Here are some general guidelines to graduate to Running:

1. Always start with some stretching exercises to relax your leg muscles.

2. Start walking at a comfortable pace for at least 10-15 minutes.

3. Now to proceed to running continuously for 30 minutes. This can be gradual and you need not rush into it. I would recommend the following to achieve this:

Lets break the 30 minutes into 5 minute intervals:

Weeks 1 and 2:  Run for 1 minute, Walk for 4 minutes, Repeat this for 30 minutes.

Weeks 3 and 4: Run for 2 minutes, Walk for 3 minutes, Repeat this for 30 minutes.

Weeks 5 and 6: Run for 3 minutes, Walk for 2 minutes, Repeat this for 30 minutes.

Weeks 7 and 8. Run for 4 minutes, Walk for 1 minute, Repeat this for 30 minutes.

Weeks 9 and 10: Run for 5 minutes, with no walk intervals, (one can still continue to have 30-60 seconds walking breaks if one wishes). That’s continuous running for 30 minutes! Congratulations! Sounds Easy!

Please remember: The 2 week options are not compulsory. One can continue with a particular week plan as long as you are comfortable (say for 4 weeks). You need to be comfortable and not have any injuries during the run. If you have any pain, stop running. Rest for few days till the pain goes away and continue only walking during that time.

So in just 10 weeks you will be able to go from  Walking to Running for 30 minutes a day!

4. The pace of running is entirely up to you. Do not sprint and invite injuries. Let it be very slow at the start. Maintain a pace wherein you are in a position to carry a conversation with a friend/ running partner comfortably without being out of breath. Slow running is better and can be continued through out life rather than fast running which may invite injuries and cause you to give it up.

5. Do a cool-down walk of 15 minutes following the run.

6. The important thing is to enjoy it! During any stage, if you feel tired or breathless, please go back to walking. Its also safer to consult your doctor if you have never exercised before.

Sounds Easy! I hope it helps! Running not only improves physical health but also give immense mental satisfaction and a sense of accomplishment. So Savour every moment of the run and the healthy lifestyle! Good Luck!

Start Walking: How do I do it?

The American Heart Association recommends at least 30-45 minutes of exercise of moderate intensity. The goal is to increase your heart rate to at least 80% of your maximum heart rate (MHR). The MHR is calculated from the formula 220-age.

So, how do you start regular walking if you have never walked before?

Exercises like running can be very bad for the joints if one is overweight and also not trained well. Swimming is one of the best exercises for the overweight, however not everyone has access to swimming pools.

So the easiest one to carry one and perform is WALKING!

Walking can be performed at any time or place and even when you are travelling!

But what do you do if you have never exercised before?

Take it easy! You can do it! Read ahead!

Here are some general guidelines:

1. Start walking at a leisurely pace for at least 10-15 minutes in a day.

In case you feel tired or breathless, slow down.  Its recommended to start any exercise gradually so that you minimize injuries. Do not overtrain.

If you have never walked before, walk for a minute and then take a break for 4 minutes. Repeat this for 30 minutes.

2. One may experience muscle cramps or joint pain in the initial few days if one has never exercised before. Do not get disheartened! Take it easy if you experience some! Apply some local ointment or take hot fomentation (with a hot water bag/ or a hot shower). Do some stretching exercise to relax your muscles. The aches and pains usually disappear in one or two weeks time.

3. Continue Walk and Rest repeats till you can do it for at least 30 minutes.

4. Now to proceed to walking continuously for 30 minutes. This can be gradual and you need not rush into it. I would recommend the following to achieve this:

Lets break the 30 minutes into 5 minute intervals:

Week 1:  Walk for 1 minute, Rest for 4 minutes, Repeat this for 30 minutes.

Week 2: Walk for 2 minutes, Rest for 3 minutes, Repeat this for 30 minutes.

Week 3: Walk for 3 minutes, Rest for 2 minutes, Repeat this for 30 minutes.

Week 4. Walk for 4 minutes, Rest for 1 minute, Repeat this for 30 minutes.

Week 5: Walk for 5 minutes, with no rest intervals, That’s continuous walking for 30 minutes! Congratulations! Sounds Easy!

So in just 5 weeks you will be able to go from No Walking to Walking for 30 minutes a day!

5. The important thing is to continue it for life and not give it up after few days.

Sounds Easy! I hope Everyone of us carries on Walking! Walking for Life!