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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 unathletically
inclined, walking is the no-stress, no-sweat answer to lifelong
conditioning.
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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. |
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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 life-style
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. |
Beauty Secrets of the World
