I got lucky today !
It is not everyday that we come across an article that teaches us the value of daily exercise and at the same time tells us how to do it right.
Thanks to Philstar columnist, Dr. Tyrone M. Reyes , for this highly informative article!
(The Philippine Star) Updated June 07, 2011
Hardly a week passes by without a fun run, a
marathon, a 5K or a walkathon happening. This is a healthy development.
Runners know what recent research confirms: The path to good health
begins by taking one step at a time.
There is no question that we are in the midst of a boom in running in the Philippines today.
Not quite up for competing in a marathon yourself? Don’t feel bad.
Most of us aren’t, after all. But that doesn’t mean that you have to sit
on the sidelines. Even the slower pace of brisk walking can pay health
benefits.
Walking can give you more energy, make you feel good, reduce stress, and help you relax. It helps build and tone muscles
and strengthen your bones. Studies have shown that walking can lower
your risk for chronic diseases, such as heart disease and type 2
diabetes, improve your sleep, and alleviate symptoms of depression. Much
like running a marathon, walking increases the number of calories your
body uses, and improves your stamina and fitness.
Steps To Longer Life?
One recent study, published in the Journal of the American Medical Association, suggests that being physically fit after age 60 — regardless of your body’s fat content — may help you live longer.
Xuemei Sui, MD, of the Department of Exercise Science
of the University of South Carolina, and colleagues, examined the links
between fitness, fatness, and mortality in older adults. They studied
more than 2,600 men and women, age 60 or older, who were participants in
the Aerobics
Center Longitudinal Study. The subjects walked on a treadmill to
determine their fitness levels and had their body fat levels assessed in
several different ways: waist circumference, body fat percentage, and
Body Mass Index (BMI), which is a comparison of weight to height.
During an average follow-up period of 12 years, 450 of the participants died. The researchers noted that the body fat percentage did not appear to be related to the risk of dying. But better fitness did play an important role in reducing the risk of death.
Grouping the participants into five categories based on their fitness
levels, the researchers found that the least-fit group had a death rate
four times higher than that of the fittest. Even those in the low
fitness group fared much better than the least-fit; they had only half
the mortality rate of the least-fit group. In most cases, too, the death
rates for those with higher fitness levels were less than half the rates for those who were least fit but who weighed similar amounts.
The researchers say their findings suggest that you don’t need to get
thin to benefit from regular physical activity. Brisk walking for at
least 30 minutes most days of the week, for example, will keep most
older adults out of the lowest fitness category and possibly help
prolong their lives, the researchers said.
And it’s not just the years in your life physical activity affects,
but also the life in your years. “Staying physically active is key to
healthy aging,” says Dr. Sui.
Getting Started
You’re probably not ready to run a marathon
right out of the starting gate, but that’s no excuse for staying
sedentary. Walking is one of the easiest ways to get started being
physically active. Weather permitting, you can walk almost anywhere and
at any time. Requiring almost no gear — really, just appropriate
clothing and a water bottle — walking is also inexpensive.
Wear shoes with proper arch supports, a firm heel, and thick flexible
soles to cushion your feet and absorb shock. Before you buy a new pair
of walking shoes, be sure to walk in them in the store.
Wear clothes that will keep you dry and comfortable. Look for
synthetic fabrics that wick sweat away from your skin. Dress in layers.
And don’t forget sunglasses and sunscreen.
If you walk at dawn, dusk, or night, wear a reflective vest or
brightly colored clothing. Walk in a group when possible, or let someone
know when you are setting out and plan to return. Do not wear
headphones — be aware of your surroundings!
A pedometer may encourage you to walk farther. A recent Stanford
study found that using a pedometer correlated positively with
significant increases in physical activity and decreases in BMI and
blood pressure.
Of course, prior to starting any exercise regimen,
consider consulting your doctor, especially if you have any health
concerns such as heart trouble, diabetes or asthma, or if you experience
pains in your chest with physical exertion.
Quite A Stretch
Here are some helpful pointers on stretching — an important part
of remaining injury-free when walking or running. Stretch gently after
you warm up your muscles
with an easy five-minute walk and again after you cool down. Do not
bounce or hold your breath when you stretch. Perform slow movements and
stretch only as far as you feel comfortable. Try doing these five basic
stretches:
1. Slide reach. Reach one arm over your head and to the side. Keep
your hips steady and your shoulders straight to the side. Hold for 10
seconds and repeat on the other side.
2. Wall push. Lean your hands on a wall with your feet about three to
four feet away from the wall. Bend one knee and point it toward the
wall. Keep your back leg straight with your foot flat and your toes
pointed straight ahead. Hold for 10 seconds and repeat with the other
leg.
3. Knee pull. Lean your back against a wall. Keep your head, hips,
and feet in a straight line. Pull one knee to your chest, or as close as
you can get it, and hold for 10 seconds. Repeat with the other leg.
4. Leg curl. Pull your right foot to your buttocks with your right
hand. Stand straight and keep your knee pointing straight to the ground.
Hold for 10 seconds and repeat with your left foot and hand.
5. Hamstring stretch. Sit
on a sturdy bench or hard surface so that your left leg is stretched
out on the bench with your toes pointing up. Keep your right foot flat
on the floor. Straighten your back, and if you feel a stretch in the
back of your thigh, hold for 10 seconds and repeat with your right leg.
If you do not yet feel a stretch, lean forward from your hips until you
feel a stretch.
(Go to online to see illustrations of the exercises.)
Stepping Out
Think of your walk in three parts. First, warm up by walking slowly for five minutes. Then do some stretching (as above).
Next, walk at a moderate-to-brisk pace for your allotted time. Set a
reasonable goal — say, 15 minutes to start out — and stick to it.
Finally, cool down by walking slowly again for five minutes and finish up with gentle stretching.
Walking correctly helps prevent injury. Walk with your chin up and
your shoulders held slightly back. Walk so that the heel of your foot
touches the ground first, then roll your weight forward.
Gently swing
your arms in a natural, graceful manner as you walk.
Try to walk at least three times per week, gradually increasing the
length of your sessions. Each week, add just two or three minutes to
your walk. If you walk less than three times per week, you may need more
time to adjust before you increase the pace or frequency of your walk.
Over several walks, increase your pace, mileage, and walking time. Keep
track of your progress with a walking journal or log.
Experts recommend 30 minutes of moderate-intensity physical activity
on most, if not all, days of the week. If you cannot do 30 minutes at a
time, try walking for shorter amounts and gradually working up to it.
Expect yourself to achieve the short- and long-term goals you’ve set.
But if you slip — and this happens occasionally to all of us — don’t be
so hard on yourself that it becomes counter-productive. Rather,
encourage yourself to get back on track.
Who knows? Maybe you’ll even work yourself up from a fun run initially to running a marathon ultimately!
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