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Walking can prevent Senility and reduce risk of Dementia

August 2, 2008

 Hate the thought of losing your mental edge —or worse, growing senile — as you age? Well, here’s a simple way to slash your risk of dementia by 73 per cent: Go for a power walk. People who regularly walk may be that much less likely to develop dementia compared with their couch-potato peers.


More Blood, Please


Vascular dementia is the second most common form of dementia after Alzheimer’s. It’s the nosedive that memory and other cognitive functions can take when ailing blood vessels restrict — and sometimes block — the flow of blood to the brain. But because exercise — even mild exercise like walking — increases cerebral blood flow, it may shrink the risk.


Other Brain Savers


People with high blood pressure, diabetes, and high cholesterol up their odds of vascular dementia, so controlling those conditions is a start toward staying sharp. Here are a few other brain boosters to try: Drink up! (Juice, that is.). Slim down. Get your BMI under 25. Pop the right pills. Vitamin E and a daily aspirin are a good start.

Written by James · Filed Under Exercise 

Good Posture strengthens your muscles

June 28, 2008

You may feel like you’re already standing straight, but in reality, most of us stand like the Leaning Tower of Pisa. Practice good posture by bringing your head and neck back. The key element is breathing in to tighten your gut. That’s the component that lifts your chest and will give you Marine-like posture. Here are the five points of perfect posture:


Sometimes the smallest changes in your life can lead to the biggest results. Sucking in your gut while you do crunches, or even when you take the elevator, is a good example. It helps your body not only look younger — by skimming a couple of inches off your middle and adding them to your lungs/chest — but it also helps your body get stronger, because you’re engaging your abdominal muscles.

 

Here are the five steps to perfect posture:

  1.     Pull your shoulder blades back slightly toward each other and down away from your ears.
  2.     Lift your chest up and out.
  3.     Pull your head back just enough to keep it in line with your spine.
  4.     Position your pelvis or hips to create or maintain a natural arch in your lower back.
  5.     Pull your belly button in toward your spine without changing or tilting your hips or losing the arch in your lower back.

 

Written by James · Filed Under Exercise 

Benefits of Walking

May 29, 2008

If you’ve taken up walking to improve yourself physically, let us tell you that there’s another side to this activity – and it’s one that supports your emotional and spiritual being, making you a more happy and relaxed individual.

These days, when the world seems to be spinning out of control, walking can restore your sense of inner peace. It gives you a chance to slow down, to relax and to appreciate yourself and your life in general. It helps you slow down enough to breathe deeply, to still your thoughts, to observe the natural world with a sense of wonder. And yes, to love yourself more.

Plan a ‘working day out’

Try to set aside one day for a 3 to 8-hour exploration on foot — far from the demands of work, home, and family. First, choose a date on your calendar and mark it as your ‘retreat day’. Next, identify a place that you want to explore on foot. If you enjoy being out in nature, head to a wide open place. Try to choose a location that’s no more than 15 minutes from your home. You want to spend your time walking, not driving.

Tailor the length of your route to your personal limits. You’re walking at a leisurely pace, so you can go longer and farther. If you normally walk 2 miles a day, go for 4 to 6 miles. Wear comfortable clothes. If it’s warm, wear a hat or visor. And don’t forget your sunglasses — not only to shade your eyes but also to give you a sense of privacy while you walk.

Explore the world and your soul

On the day, get up early, so you can spend a few minutes relaxing and stretching. Stretching is something few people make time for, but it yields great rewards as it leaves you feeling much lighter, more flexible, and less achy. Read something relaxing before you leave home, it’ll put you in a different frame of mind. And, of course, eat a healthy breakfast and drink plenty of water. Then pick up your backpack and head out. And enjoy yourself.

Written by James · Filed Under Exercise 

Tone your highs with simple moves

October 4, 2007

These moves won’t just shape your legs — they’ll strengthen them so you can walk, run, jump and dance with more power.

Squat

START:

Hold a weight in each hand above each shoulder, palms facing in. Stand with your feet hip-width apart, toes pointing forward. Soften your knees and lift your ribcage away from your pelvis to lengthen your spine. Tighten your core muscles to maintain your posture.

Technique Tip:

Shift your body weight to your heels, rather than toes.

FINISH:

Lower into a squat by leaning your straight back slightly forward in a diagonal line as you push your hips out in back away from your bending knees. Stop when your knees are bent about 90 degrees or greater, and keep your calves vertical, not slanted. Work up to lowering your hips to knee level while maintaining good form. Read more

Written by James · Filed Under Exercise 

Five Benefits of walking

September 25, 2007

Walking Exercise1. Reduce your risk of a heart attack.
2. Walking keeps your heart healthy by lowering low-density lipoprotein (LDL) cholesterol and raising high-density lipoprotein (HDL) cholesterol.
3. A regular walking program also reduces your risk of developing high blood pressure, a factor that also contributes to heart disease.
4. Manage your blood pressure. If you already have high blood pressure, walking may reduce it.
5. Reduce your risk of developing type 2 diabetes. Regular exercise reduces your risk of developing type 2 diabetes. If you’re a woman, overweight and at a high risk of diabetes, walking can improve your body’s ability to process sugar (glucose tolerance).

Written by James · Filed Under Exercise 

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