| Everyone knows that exercise is essential for | | | | apple). You then simply count the beats for 10 |
| good health. Our bodies require both physical and | | | | seconds and multiply by six. If the heartbeat is |
| mental exercise to maintain good health. There | | | | too fast, it would be prudent to slow down a bit |
| are many ways to exercise, but only a few low | | | | or if it is too slow then one should increase their |
| stress ways to exercise. | | | | walking pace. |
| A low physical stress activity that is easily | | | | The idea with any walking for health program is |
| available to all is walking. A brisk 30 minute walk | | | | to start slowly and then gradually increase the |
| on a daily basis will improve our blood circulation | | | | pace or duration of the walk. The positive health |
| as well as our lung function. Walking also burns | | | | benefits of a walking program, in addition to the |
| calories and helps us to maintain an optimum | | | | obvious improvements in heart and lung health, |
| weight. Walking is usually not harsh on the body's | | | | are that one will sleep more restfully and be able |
| joints or any other body parts. | | | | to more effectively engage in activities that |
| When walking, try to exercise in an area with | | | | require concentration. The benefits of walking for |
| relatively clean air and try to avoid hard | | | | better health are well documented and it is an |
| pavement when possible. Grass or dirt is | | | | activity that can be done individually or with family |
| preferable to concrete or asphalt. | | | | and friends. Have fun and achieve better health! |
| The idea is to walk fast enough for one's | | | | Tips For Making Walking More Enjoyable |
| heartbeat to achieve between 50% and 75% of | | | | Walk with friends. Find an exercise buddy that will |
| the maximum. When first starting a walking | | | | go walking with you. This allows you to talk and |
| exercise program it is best to establish a goal of | | | | enjoy good company while you are walking. |
| 50% of one's maximum heartbeat and then | | | | Listen to music. Find some great music to listen to |
| gradually work up to 75%. | | | | while you walk, and put it on your MP3 player or |
| It is easy to determine the maximum heartbeat | | | | portable CD player. |
| for a healthy person. It is 220 minus your age. A | | | | Find scenic walking trails. You likely have some |
| healthy 30 year-old person's maximum heartbeat | | | | parks or trails near you that would offer you |
| would be 220-30 = 190. In this example, of a 30 | | | | great scenery while you walk. Walking alongside a |
| year-old person just starting a walking for health | | | | river or stream can be particularly enjoyable. |
| program, the goal is to maintain a heartbeat of | | | | Walk your pet. If you have a dog, take he or she |
| 50% of maximum or 95 beats per minute. | | | | for walks with you when you go for a walk. You |
| To check your heartbeat, stop momentarily and | | | | can enjoy a bit of companionship and play with |
| place two fingers on your carotid artery located | | | | your dog while you walk. |
| on your neck on either side of the center (Adams | | | | |