STROLLING/WALKING
For the past seven years, Dan and I have not owned a car and so we walk. I love to exercise by going out in nature and stroll at my own pace. It’s like taking care of two things in one.
When we lived in Mexico, the challenge was walking on cobblestones every day. The road was very uneven and it was hard on our feet. Then moving to Virginia, the challenge now is the steep hills. Walking down them is not that difficult, but coming back up them – well! Specially when we have groceries, I give Dan and I a pat on the shoulder for being in our sixties and still being able to do this.
There are so many advantages of strolling at any age. In addition to getting you from A to B, walking is:
– great for your health it has many advantages including decreasing your threat of diabetes
– conveniently you can simply get up and go when it fits you
– free it won’t cost you a penny as you do not have to pay for fuel, parking or transportation fares
– predictable for you are in control and do not have the tension of late buses and traffic jams
– socially for you can do it with a pal or colleague and chat as you go
– a fantastic method to find brand-new locations it’s amazing what you discover just from taking a various path
– one way to improve your environment walking instead of driving and burning gas.
Strolling also improves your fitness and burns calories
Walking is available and an easy method for us all to become more active. Vigorous strolling that raises your heart rate and makes you warm and a little out of breath is a great form of aerobic exercise. Doing this regularly assists you to get fitter so you will find it simpler to be more active and get tired less quickly. You might feel more worn out in the very first week or two after you begin. But if you keep it up, you will probably discover you soon have more energy than when you were inactive.
There’s a whole series of other health benefits of strolling. For example, it can lower your danger of:
– heart diseases, such as hypertension and stroke
– high cholesterol
– diabetes
– coronary cardiovascular disease
In reality some research recommends that (using up the very same amount of energy) vigorous walking is just as reliable as running, for hypertension, high cholesterol and diabetes.
Strolling also enhances your mental health
As with other kinds of exercise, strolling benefits both your physical health and your mental health. Research studies have actually recommended it can:
– improve your mood
– lower tension
– provide mental and emotional satisfaction
Researchers think that a workout causes the release of particular hormones (chemicals produced naturally by your body) called endorphins. These might develop a natural high producing change in your body that make you feel better and better.
Dan and I have made it part of our routine.
You must aim to exercise at a moderate intensity for 2 and a half hours (150 minutes) a week. You can break this down into sessions of 10 minutes or more. Moderate strength indicates:
– your breathing is quicker
– your heart rate is much faster
– you feel warmer
Walking can count towards this moderate-intensity exercise requirement, as long as it’s brisk, and it’s simple to fit these sessions of 10 minutes or more into your day. Think about your everyday routine and where you can include some walking. You could try:
– walking to work, or to the station or bus stop
– using your lunch break to opt for a stroll
– going to the shops on foot rather than taking the automobile
– walking up escalators and utilizing stairs rather than up the lift
I challenge you to begin and remain encouraged.
If you haven’ t been active for a while, you might discover walking is an easy way to get started. However, it will also be essential to keep your inspiration. Start slowly and gradually increase how much strolling you do. You may discover it helps to set yourself goals. There are many apps that can count your steps, or you could utilize a pedometer, so your goals can be particular and measurable.
Dress for the weather and always check the weather channel near you – research. Get the best gear for you.
Strolling is not going to be much enjoyable if you’re in discomfort.
– Purchase a great set of shoes or fitness instructors??? Any set will do, as long as they’re comfy and provide sufficient support. If you are strolling to the office, carry your work shoes in your bag or leave them there overnight.
– Get some great waterproofs; undoubtedly, they might not be the height of fashion but you will enjoy your walk far more if you keep dry.
– If you’re walking to maximize a sunny day, take some water, sunscreen and a sun hat to stay safe in the sun.
– Perhaps you are setting your sights on mountains rather than city streets. If so, you may wish to get some recommendations on strolling boots and other expert equipment from an outdoor activity shop.
Strolling apps are important to keep track of the distance you have walked. I have an app on my I-phone.
There are great deals of apps readily available to track your actions, as well as your everyday calorie count and what you ‘re burning while you walk. You can likewise set goals and share your progress with buddies. There are plenty to select from and many are complimentary.
If you reside in a city, there are apps that have interactive walk planners so you can map the best walking route. They will also track your journey time, calories burned, action count and just how much carbon you have saved.
Its time to get started. Look forward to some comments on your experiences.
WHO LIKES DANCING!!!
Another way to exercise is dancing. Who said exercising has to be something that you just go to the gym and work on machines! Dan and I try to find activities in our lives that has some kind of exercise that is fun. When we were in Mexico, once in a while we would go out with friends to dance and listen to music. When we got back to the States, we removed our things from storage and our record player of 40 years came in handy. The collection of records and CD’s come in to play now. There’s something about grooving to the sound of music that seems to take all of our cares away.
Maybe it’s the rhythm of your favorite tunes or the heart-pumping workout that gets you up and off the couch. Or perhaps it’s the challenge of mastering the more complicated moves that brings you so much joy. I know it makes my day on days that are gloomy.
Regardless of your reasons, one thing’s for sure: The physical, mental, and emotional health benefits of dancing are endless.
Benefits of dance no matter what age, engaging in physical activities that involve dance changes you.
From better physical and mental health to a boost in emotional and social well-being, moving your body to the sound of music can transform your life.
Physical Aspects:
Dance is exercise, so the physical benefits of dancing will be similar to that of other cardio activities.
1. Improves cardiovascular health
2. Improves balance and strength
3. Gentle on your body
Many forms of dancing, such as ballroom, are appropriate for people with limited mobility or chronic health issues.
Mental Aspects:
4. Boosts cognitive performance
If you need a reason to get moving, consider this: A lot of research shows how dancing can maintain and even boost your ability to think as you age.
But how does this happen? Well, according to some studies, scientists have found that the areas of the brain that control memory and skills, such as planning and organizing, improve with exercise like dance.
Plus, unlike other forms of exercise, dance has the additional benefits of improving balance through rhythm and music.
5. Challenges your brain
If you’ve ever tried tap dancing, then you know exactly what we mean by dance challenging your brain.
Dancing constant changing of movement and recalling moves and patterns.
This is an excellent form of mental exercise for your mind, regardless of your age.
Emotional Aspects:
6. Is inclusive
One of the greatest things about dance is that anyone can participate. If you’re able to move, even if it’s only your upper body, you can dance
This equalizer is what makes dance so popular with people who typically shy away from other forms of exercise.
7. Can be a social activity
While you may prefer to bust a move when no one is watching, there’s something incredible about dancing with others.
Whether you join a ballroom or belly dancing class, dance with friends, or get shaking with your kids or grand kids, being around other people while dancing is good for your social and emotional health.
8. Helps boost your mood
“Movement and dance are extremely expressive, which can allow you to escape and let loose,
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your mental and emotional health by reducing stress, decreasing the symptoms of anxiety and depression, and boosting your self-esteem.
Benefits for kids:
Movement and rhythm will come naturally to kids, and when you get a child involved in regular dance classes, the benefits only get better.
Not only does dance allow kids to get their energy out, it’s also a great (and often safe) way for them to express themselves.
Dance training also teaches kids that diligent work pays off.
If they continue to put in effort in class, they will literally see results in the mirror. It’s such a concrete way for children to see that observing their actions and listening to guidance from teachers, combined with hard work, leads to positive results.
Dancing also helps kids learn discipline, because they have to memorize and execute specific steps and body movements that require practice and perseverance.
Lastly, kids learn teamwork by having to work with other dancers toward a common goal, which translates to so many different areas in life.
