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What Is The Best Exercise For Women?
At the very first glance it seems very simple – What is the best exercise for women or for their body? If you ask this question to a dozen of the physiologists then you will get as many different answers on the same. The best answer is that any exercise which you can practice on a daily basis and feel comfortable in doing, is best exercise for you.
Walking Best Exercise for Women
The benefits of walking are well documented. Gretchen Reynolds cites the work of a Japanese scientist who measured the effects of a walking program, that included three minutes of brisk walking followed by three minutes of slow walking, & repeated 10 times for five months by thousands of senior people. The study showed and confirmed that the overall fitness of Adults has increased, by 20%. Along with it it was found that the symptoms of diseases such as hypertension and obesity decreased, by 20%. Walking also helps to control weight.
According to the general belief almost everyone find summer time as right season to take a vacation. It is also during this period that many people find time for sports, physical activities or go to gym to get fit. Some love to go to the beach or a swimming-pool. Moving the body is important for health, but when the body is not prepared, it can cause trauma or injury. Walking is recommended because it is a natural physical activity that can be practiced by the majority and does not have any great risk.
This is a low impact physical activity and appropriate for all ages. The walk is usually recommended by the doctors, but always consider your own pace, respecting its limitations. Anyway, we point out some ways for you to enjoy the maximum benefits of walking and some well deserved rest.
Walking in Softer Soil burns more calories
The holidays are like invitations to visit places. Paths are made exclusively for the walks, in cities or, museums and, at the beach. How many people like to walk in the sand? Did you know that the benefits of walking could vary with the soil in which we walk? The loss of calories is greater in softer soils such as wet sand or dirt, surfaces that require more energy to accomplish the movement. The effort of walking in water is greater than that carried on walking on dry ground. Already walking on soft sand helps develop balance. The grass, in turn, is usually recommended for light workouts and to recover from some health problems because it is a softer soil and low impact.
The hardness of the soil directly impacts the joint. The harder the soil the more downward pressure gets applied to joints. The treadmill is harder than asphalt, which in turn is harder than the earth, grass, and dry, soft, or moist sand, and walking on such surfaces is quite different from walking with the water below the knees. The more the soil is soft, the greater is the capacity to absorb the impact of body weight in motion.
Precautions while walking
The right shoes for walking on land help to absorb every impact. The shoe should have more cushioning the greater the soil hardness. The use of shoes suitable for walking, with shock absorbers is recommended. Buffers also help to contain muscle fatigue.
Another important point is to know your own limits before embarking on a journey. People who have good physical condition can have pain in the shins or feet, common occurrence in those who are not prepared, or who use exaggerated or inappropriate footwear during exercise. Those who are overweight also need to be cautious because the body with higher body mass index impacts joints badly when in motion. Be careful when walking in soft sand; the instability of the soil can cause twisting or sprained ankle – an injury that ranges from mild to severe.
Taking care of hydration is essential in summer. Drink water and other fluids before, during and after the walk. There is also a need for a balanced diet to provide energy and keep the body healthy. The recipe to assemble a colorful dish has helped in choosing foods. The sun is very important for health as regards the quantity of vitamins and calcium needed by the body, but be careful not to exceed, the prescribed limits. Just remember to always apply sunscreen and UV protection creams, before stepping out. It is important to choose the hours before 10 am or after 16 hours, for going outside and to not to submit the body to the strong sun. The friction between one leg with another may cause skin rashes, and redness; so it’s advised to use a bermuda short while walking on the beach.
Another important precaution is to blood pressure. The increase in body temperature – or environmental – causes dilation of blood vessels and the consequent elimination of excess water from the kidneys, and that leads to altering blood pressure. So one who suffers from hypertension or have low blood pressure, may feel ill, with drowsiness and, even headaches. So, in that condition you must consult a doctor.
Advantages of Walking on the water
The water absorbs the impact and makes exercise comfortable and cool in the heat. Now the question arises on which water one should walk – Saltwater or freshwater? The difference is merely that the salt can dehydrate the skin; but the rest of the qualities are same, in both.
Walking is usually relaxing and helps reduce stress. During a hiking trip, it is important to pay attention to posture. The head and neck should be centered on the shoulders, chin parallel to the floor, shoulders aligned with your chest, arms down and slightly bent, hands slightly curved, abdomen contracted to maintain a straight spine and, never move the hip to the sides, the heel should touch the ground first. The trick for breathing is to focus on keeping it smooth, deep and regular, which helps to maintain a normal heart rhythm.
Thus, besides a source of pleasure, physical activity becomes a strong ally of good health. Do not forget to prepare your body, before starting an exercise routine. Before and after exercising, a little stretching helps prevent injuries and increases flexibility. The muscles and joints move with ease. During the stretch take a deep breath, to enhance muscle relaxation. Take this as an opportunity and repeat it regularly and engage in activities that ensures good physical conditioning, health and wellness.
Relax After Walking
Always relax your feet after a good walk. Make your muscles tense and then release as if pushing and releasing a pedal. Place marbles in a bowl and move your soles on them. Place a rolling pin or bottle on the floor, put the sole of your foot on it and roll it or push. Try to pick up objects (pencils or marbles) with the toes.
A massage also brings a sense of comfort. Hot foot bath is also good. Enjoy the leisure of walking and its multiple health benefits.
Photo Credit: Alwaysnewyou.com