WALKING AND WEIGHT LOSS
Three universal goals most of us share are: to live longer,
to live free of illness and to control our weight. Interesting
enough, normal walking lets us achieve all three. In fact, walking
may be man's best medicine for slowing the aging process. First,
it works almost every muscle in the body, improving circulation
to the joints and massaging the blood vessels (keeping them
more elastic). Walking also helps us maintain both our muscle
mass and metabolism as we age. It also keeps us young in spirit.
For anyone out of shape or un-athletically inclined, walking
is the no-stress, no-sweat answer to lifelong conditioning.
All it takes is a little time, common sense and a few guidelines.
Unfortunately, there's a lot of misinformation floating around
regarding fitness walking, weight-loss and dieting. Walking
is one of the best exercise for strengthening bones, controlling
weight, toning the leg muscles, maintaining good posture and
improving positive self-concept. People who diet without exercising
often get fatter with time. Although your weight may initially
drop while dieting, such weight loss consists mostly of water
and muscle. When the weight returns, it comes back as fat. To
avoid getting fatter over time, increase your metabolism by
exercising daily. To lose weight, it's more important to walk
for time than speed. Walking at a moderate pace yields longer
workouts with less soreness - - leading to more miles and more
calories spent on a regular basis. High-intensity walks on alternate
days help condition one's system. But in a waking, weight-loss
program, it's better to be active every day. This doesn't require
walking an hour every day. The key is leading an active lifestyle
365 days a year. When it comes to good health and weight loss,
exercise and diet are interrelated. Exercising without maintaining
a balanced diet is no more beneficial than dieting while remaining
inactive. The national research council recommends eating five
or more servings of fruits and vegetables a day. Fruits and
vegetables are the ideal diet foods for several reasons. They're
relatively low in fat and calories, yet are often high in fiber
and rich in essential vitamins and minerals. Remember that rapid
weight-loss consists mostly of water and muscle - - the wrong
kind of weight to lose. To avoid this, set more reasonable goals,
such as one pound per week. Carbohydrates are high-octane fuel.
They provide energy for movement and help raise internal body
metabolism. They're also satisfying. The key is not adding high-fat
toppings to your carbohydrates. It's everyday habits which define
our weight and body composition. A three-minute walk after each
meal is worth four pounds less body fat annually. Two flights
of stairs a day burns off half a pound of body fat in a year.
On the other hand, one candy bar eaten daily will cost you 20
pounds annually.
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