WALKING FOR LIFE
by Deva Parnell
A key marker in the aging process is the ability of the cardiovascular system to transport oxygen throughout the body. From the age of 40 years on, reduced heart muscle enzyme activity in sedentary people decreases this ability by 1-2% per year. Walking stimulates production of heart muscle enzymes and prevents deterioration of the cardiovascular system with age. Walking also creates improved muscle tone in the arteries and veins, allowing the heart to pump more blood with each stroke and also lowers body-fat levels.
Walking is a natural tranquilizer, releasing endorphins in the brain and spinal cord which lower anxiety levels, lift depression, minimize pain and leave you feeling calm, cheerful, relaxed and optimistic. Walking moves more oxygen into the brain, increasing memory and the ability to think constructively, shortening reaction time and creating a strong self-image. It reduces dependency on nicotine, alcohol and other drugs.
Studies have shown that moderate exercise like walking and yoga boosts the immune system to lower the risk of infection and cancer while hard, prolonged exercise raises this risk. Regular walking also promotes strong, flexible muscles in the arms, legs, abdomen and back, keeping all major muscle groups balanced and aligned, improving posture and relieving lower back pain in many people.
The overall consensus of osteoporosis studies is that a regular practice of weight bearing exercise like walking or standing yoga postures significantly increases bone density, even in postmenopausal women. Walking can also help improve or even prevent conditions such as glaucoma, high blood pressure, and diabetes.
Setting Your Sights
Start by exploring the objectives of your walking program. If walking could bring you any of the following goals, which would be most important at this stage of your life?
Weight Loss
Walking off weight takes a combination of diet (fewer calories and less fat) and exercise. The key to success in the beginning is walking for distance rather than speed. Walking longer distances at a moderate pace is much more effective than trying to sprint your fastest mile or two, simply because you're more likely to do more walking--and do it more comfortably with fewer injuries or days off. In fact, consistency (exercising seven days a week) is equally important.
To walk enough to lose weight, you need to discover your own optimum pace. That's the cruising pace that you can maintain for 45 minutes or longer without gasping, fatiguing, or developing muscle tightness or soreness. With consistency your fitness level will automatically improve, your pace will naturally increase and so will your fat-burning capacity. And if finding time is a problem, or if long walks fatigue your joints, do several shorter walks throughout the day. Three 15-minute walks can give you nearly the same benefit as one 45-minute walk.
Cardiovascular Conditioning
To strengthen the heart muscle and improve the work capacity of the entire cardiovascular system, focus on intensity. These workouts can be shorter than weight-loss workouts, and you can get results from training every other day. Muscles that have been worked hard need rest --that's when the rebuilding is done.
Warm-up by walking for 5 to 10 minutes at an easy pace. Then increase your pace, working the heart and lungs hard enough to produce a good sweat for 20 to 30 continuous minutes. Then decrease the pace for another 5 to 10 minutes as you cool down.
AEROBIC TRAINING RANGE
(heartbeats per 10 seconds)
*Maximum Heart Rate
Long-Term Health
The key here is consistent, life-long physical activity. Modest amounts of exercise like walking a mile a day will improve health significantly. You don't need to "train"--you simply need to walk. Intensity is not as important as duration and frequency. Furthermore, the type of exercise matters little. What's important is lifelong maintenance. Investing 20 minutes a day in walking is a great start for sedentary individuals. For those already leading an active life, continuing with 40 to 60 minutes of physical exercise a day is excellent.
Yogic Walking
All Rights Reserved | Discovery Yoga
Information in this document is subject to change without notice.
Other products and companies referred to herein are trademarks or registered trademarks of their respective companies or mark holder.