viernes, 16 de febrero de 2018
Walking: Trim your waistline, improve your health
Know the benefits
Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
For example, regular brisk walking can help you:
- Maintain a healthy weight
- Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
- Strengthen your bones and muscles
- Improve your mood
- Improve your balance and coordination
The faster, farther and more frequently you walk, the greater the benefits.
Consider your technique
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:
- Your head is up. You're looking forward, not at the ground.
- Your neck, shoulders and back are relaxed, not stiffly upright.
- You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
- Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
- You're walking smoothly, rolling your foot from heel to toe.
Plan your routine
As you start your walking routine, remember to:
- Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.
- Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
- Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
- Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
- Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.
Set realistic goals
For most healthy adults, the Department of Health and Human Services guidelines recommend at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity a week. Physical activity can be spread throughout the week. The guidelines also recommend strength training exercises of all the major muscle groups at least twice a week.
As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several 10-minute sessions throughout the day.
Remember, though, it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.
Track your progress
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device such as a pedometer to calculate steps and distance.
Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
- Set yourself up for success. Start with a simple goal, such as, "I'll take a 10-minute walk during my lunch break." When your 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
- Make walking enjoyable. If you don't enjoy solitary walks, ask a friend or neighbor to join you. If you're invigorated by groups, join a health club. You might like listening to music while you walk.
- Vary your routine. If you walk outdoors, plan several different routes for variety. If you're walking alone, be sure to tell someone which route you're taking. Walk in safe, well-lit locations.
- Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.
Once you take that first step, you're on the way to an important destination — better health.
viernes, 9 de febrero de 2018
viernes, 2 de febrero de 2018
8 Various Benefits Of Jumping Jacks Exercise
1.The Way To A Healthier Hear
Jumping jack is an aerobic cardio exercise, meaning, you use oxygen to meet the energy demands and stimulate the heart muscles. The heart has to work extra hard to pump enough oxygenated blood and also bring back the carbon dioxide loaded blood from the cells. This, in turn, helps exercise the heart muscles and other organs like the lungs. Hence, this steady and slow exercise keeps your heart healthy by providing a good workout to it.
2.Aid Weight Loss
This cardio exercise is also known to aid weight loss. It helps to burn the excess calories, thereby creating a negative energy balance in the body. This means that you have expended more energy than the number of calories you have consumed. And this is the main mantra of weight loss. Do 3 sets of 50 reps, and you will feel your heart pumping, and surprisingly, you will love to sweat it off.
Jumping jacks are all about coordinating your limb movements with the jumps. This, in turn, helps improves coordination between your limbs and brain. You will develop a better sense of timing, rhythm, balance, and posture.
Doing jumping jacks can help relieve stress. How? Well, when you jump and move your hands up and down, your brain stimulates the release of serotonin or the “feel good” hormone. The release of adrenalin also gives you a rush of excitement. These hormones, together, are responsible for making you feel happy and lower your stress levels.
5.A Good Warm-Up Exercise
You should always warm up before starting your actual workout routine. Apart from stretching, doing jumping jacks will help relax the muscles in your limbs, core, hips, back, and face. After completing a set of 30 reps, you will be ready for your next warm-up exercise.
6.Work Out The Whole Body
You jump, spread your legs apart, take your hands above your head, and then land softly on the floor, bringing back your legs together and hands to your side. So, you are basically working the whole body out – biceps, triceps, glutes, adductors, hamstrings, calves, quads, chest muscles, core, lats, etc. Hence, this is a great whole body workout. To make it intense, increase the speed, reps, and sets.
7. Improve Flexibility
Yes, jumping jacks also help improve your flexibility. If you don’t lead an active life and sit for a long time during the day, there’s little chance that you are as flexible as you were when you were a kid. In fact, if you are starting to workout again, you may find it difficult to even do 20 jumping jacks at one go. That’s OK. You can start with low-intensity jumping jacks and fewer reps and then advance to more reps and high speed jumping jacks. As you progress, you will find it easier to do this exercise with more ease and proper positioning of your hands and legs.
8.Tone The Muscles
Losing the tone of your muscles can make your body look sagged and malnourished. Doing jumping jacks on a regular basis can help shed the fat. Doing a high-intensity version of jumping jacks can also help improve muscle tone, thereby shaping your thighs, buttocks, calves, shoulders, and arms.