Are you too busy to exercise? What would you say if I told you that Walking six miles or less a week cuts in half a person’s risk of Alzheimer’s over a five-year period. Women who walk for one hour five days a week can lose and keep off twenty-five pounds a year. Diabetes can halve the risk from diabetes from walking thirty minutes four days a week. Arthritis pain and mobility can be improved by walking. Walking can help ease depression by creating more endorphins.
Walking will not replace a sensible diet and following any medical care advised by a physician. This is fantastic news because it costs nothing to walk. Putting one foot in front of the other, turn up your headset if you need to be serenaded on your walk. Better yet, find a friend or significant other and catch up on your busy lives.
Still don’t have time to walk? What is seldom mentioned is that multiple ten minute bouts of exercise yield the same results. Don’t have an hour to walk. You can receive the benefits of walking by walking in ten-minute bouts. Add gentle, non-ballistic stretching to your walking. The increased flexibility will improve range of motion. Do you sit at a keyboard? During a break, shrug your shoulders forward and back. Loosen those tight muscles. Flex (contract) your quads, hamstrings, glutes, biceps and triceps and then relax them. Isometrics can be completed at your desk.
Gently move your head forward and back. Then repeat side-to-side. You can point your toes to the floor and then to the ceiling. Slow, gentle shoulder rotations in both forward and backward directions. Flex and extend your hands, roll your wrists, and do small circles with your feet. Do you feel better?