Walking: a Simple yet a Healthy Exercise

If you are too lazy to do those other kinds of exercise, walking is the best for you. It is easy to do. You don’t need to be an expert to walk because you already know how to walk and it is safe to do. Whether you are young or young at heart, walking is good for you.

Here are Some Health Benefits of Walking:

• Helps improve your blood circulation
• Decreases the LDL while Increases the HDL cholesterol
• Lowers blood pressure
• Gives you a better joint movement
• Sets you to a good mood
• Improves your breathing
• Makes you fit

All you need to do is start a brisk walking routine. Brisk walking can reduce the risk of a heart attack. Try to open and close your hands while brisk walking, this will help the heart pump better.

Here are some preparations you need to do to avoid injury when walking:

Proper Shoes

Wear comfortable footwear in walking. Your shoes should have flexible sole cushions, right arch support, and firm heel. It should have a good shock absorber.

Right Outfit

Loose fitting clothes are good. Dress in layers to be ready for the weather change. Don’t use rubberized outfits because doesn’t allow perspiration to evaporate. When you plan to walk late in the afternoon, try to wear something bright enough to be reflected when it’s dark for motorists to see you and avoid any accidents.

Warm up and Stretching

Before you start to walk, it is advisable to warm up for 5 minutes and do some stretching. This will prevent muscle pains later on.

Techniques

The technique is to start slowly but surely. Maybe walk slowly for 10 minutes and increase your speed gradually when you feel a comfortable pace.

Cooling Down

Just like other exercises, after your walking session you need to cool down. You can do this by walking slowly and just stopping right away. Do this for about 5 minutes and do some stretching again.

You should at least walk 20 minutes a day. But as a starter, try to walk for 5 to 10 minutes and then increase the minutes when you get used to it. You can work your way up until 30 or 60 minutes depending on your body endurance. To make your walking fun, invite your spouse/partner, or friends. This can be your best careers as a group. Start your walk to a healthy life!

 

 

 

 

 

Plank Exercise: Another Way to strengthen the Abs

Are you tired of doing those sit ups and crunches? I tell you, they don’t really work. You’ll end up hurting yourself rather than making yourself fit. These old time exercises are over. There is a healthier, safer and more effective way to strengthen the abs; it’s called plank.

Plank is an isometric exercise in building endurance in your entire core -abdominus, obliques, rectus, lower back, and stabilizing muscles. It is a simple exercise that can be done in your home yet it is very power. Do you know how much is the medical assistant’s salary? I think it would be rewarding to have this job with a Chiropractor. You’ll learn more about bone alignments.

Here are the steps on how to perform the Plank Exercise:

1. Get down on a rubber mat and face down.
2. Rest on your elbows and rise up onto your toes.
3. Maintain your back flat and keep your body in a straight line from head to heels.
4. Stay in this position for a designated time.
5. Control your belly muscles up toward your spine to be engaged in a deep abdominal muscle which supports the back.

How does it work on your Abs?

While balancing on your toes and elbows, your midsection will be pulled by gravity toward the ground and your lower back tends to sag. As prevention to this, contracting your muscles is needed to keep your body aligned.

Your body will shake after staying in the plank positions for a while because your abdominal region lacks strength and stabilization. But as you practice the plank exercise most often, you will notice a good improvement in your core. It will become stronger and coordinated. Then, you can handle the position for a longer period and won’t shake anymore.

There are different ways on how to do the plank exercise:

1. Modified Plank- is the basic plank.
2. Side Plank- targets the obliques.

 3. Arm and leg Lift Plank- this is a more difficult plank for stronger abs.

Now that you know a better way to work on your abs, start doing the plank and build a strong core. Don’t you worry if you don’t do it right on your first trial; it may be hard but you’ll get used to it. Practice will make it perfect. This workout will make you fit and won’t do you any harm. This is a great exercise experience for everybody. Stay fit and healthy.

 

Dancing Exercise: an interesting Way to lose Weight

Do you want to lose weight but too lazy? No time to go to the gym or do sit ups to exercise? Well, I have a suggestion for you. Why don’t you try to dance? Dancing is an expression of yourself. It’s fun and interesting. It can motivate you to lose weight. Move your hands, feet, hips, and everything! Let’s dance!

Dancing is a cardiovascular exercise. It is recommended to do cardiovascular exercise from 30-60 minutes a day for at least 3 times a week to burn calories. When they say cardio, it involves activities that will increase your heart rate and this builds endurance. You can start slow and then work your way up until you get used to it. You can be multitasking; you can dance while you’re doing the laundry, washing the dishes, when you’re cooking, vacuuming, or when you’re mopping the floor. As long as you are moving, that’s the most important thing. Start living healthy.

There are Different Kinds of Dances that you can choose from:

HipHop Dancing

I am not a Hiphop fan but with the fast beat of HipHop, you can be motivated to move more. It’s like moving the party to your living room. You just need to practice to control the muscles of your abs while exhaling then pump it in! I follow the HipHop Abs program. Tighten your abs and buns with some party moves.

Belly Dancing

This dancing is a sensational and rhythmic dance which utilizes the core muscles so you can lose those calories away. It’s like having waves on your tummy. Pretend you’re a stripper. Belly Dance in front of your mirror just with your underwear on so you’ll be motivated to lose more pounds when you see those unwanted fats on your body. It’s like a wake-up call. I do this before I take a shower in the evening.

Ballroom Dancing

This kind of dancing exercise is an elegant one. You can choose from swing, waltz, tango, fox trot, shag, samba, and cha-cha. The more effort you put in the more calories you’ll burn. You need a partner with this dance. It can be motivating because you have somebody who is having fun with you.

Zumba

Zumba dance is a combination of Latin and international music, aerobics and a fun workout system. It’s like a combination of the ballroom dancing music and modern music and moves.

You don’t need to buy those workout DVDs or enroll at dancing classes, just dance on your own or look for a person who is also interested to dance with you. Whatever tempo of your music, fast or slow, when you dance, you are moving majority of your muscles. You will benefit from flexibility, endurance, strength, mental health, and of course you’ll lose weight faster when done with proper eating habits. You can learn how to become a nutritionist to learn more about the calorie count to help you better in losing weight. There are many more dances to choose from. Just dance to your favorite music and feel the beat! Let’s groove! Every step burns calories.