The exertion activates changes in your muscles, metabolism, blood vessels, and brain that contribute to improved heart health. Walking at a brisk pace is a moderate-intensity activity that makes your heart and lungs work harder. But don't wear the vest if it makes it hard to walk or if you experience any pain or soreness after wearing it," suggests Vijay Daryanani, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital. After two weeks, increase the weight to 7.5 pounds. How much weight should you carry in the vest? "Start with 5 pounds. You can find them for about $40 or more online or at sporting goods stores. Get one that allows you to adjust the amount of weight you'll carry, such as a vest that has removable weights. You can combine the two activities for extra oomph by wearing a weighted vest on your walk. Weight lifting is also a good way to strengthen bones. Weight-bearing exercise is a standard way to strengthen your bones, and walking is a weight-bearing activity. The reason: exerting force on the bones stimulates them to add cells, which speeds up the process of building bone mass. The more gentle stress we place on our bones, the stronger they'll become. Why? "If you're walking in a certain direction but turn and look in a different direction, or aim your ears in a different direction, you're not giving the usual visual or auditory feedback to the brain, and it challenges your balance," Dr. Or keep walking forward, but turn your head slowly left and then right, a few times in a row. Other ideas: Turn sideways and take 10 side steps. "The narrower your base of support when standing, the trickier it is to maintain your balance," Dr. For example, during a walk you could periodically take about 10 steps walking heel-to-toe. Rauch suggests making it a little harder, to get even more practice and potentially get better at balancing. Taking a daily brisk walk is good practice. To maintain good balance, you need to put it to work regularly. Steven Rauch, medical director of the Balance and Vestibular Center at Harvard-affiliated Massachusetts Eye and Ear. "The brain integrates information from your inner ear organs, vision, and nerve endings and feelings in the feet, muscles, and joints, all the way up the spine," says Dr. Your sense of balance is based in the brain. Walking can also help ward off high blood pressure, heart disease, stroke, and diabetes.Īnd you can get even more health benefits by adding a few simple upgrades to your daily walk. Regular, brisk walking helps lower LDL (bad) cholesterol, control blood pressure, strengthen muscles, burn calories, and lift mood. You already go for a walk every day, which is great for overall health.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |