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Walking Protocol

    

THE BEST Exercise is Walking

      

“As little as 30 minutes of walking a day can dramatically improve the plight of prediabetic and diabetic patients.” Cafazzo 2001

“Your body is built for walking.” Gary Yanker

“Thoughts come clearly while one walks.” Thomas Mann

“Just ten minutes of walking turns on a gene that decreases the cancer growth rate.” Doctor Mehmet Oz

“Activity truly keeps the blood flowing. Joints like the hips and knees depend on walking and weight-bearing activities to provide nourishment to the joint cartilage. No walking no nourishment. No nourishment no cartilage. No cartilage no movement. Walking keeps people alive and keeps the body functioning.” Doctor Ross Hauser MD

“The foot’s job during the process of walking is to traject the body weight up one inch with each step. A woman weighing 125 pounds taking 5,000 steps in a day will have lifted 625,000 pounds one inch during that day.” Doctor Ross Hauser

"Walking tones the largest muscles of your body and helps keep off excess weight. It also gets your heart rate up and enhances circulation. Plus, it strengthens your bones and heart, improves your mood and sleep, and lowers blood sugar and triglycerides—all with a minimal risk of injury. " Doctor Julian Whitaker MD

"The study participants all of whom had type 2 diabetes, who ranged in age from 35 to 75, were instructed to take a 20- to 30-minute walk every day. Among the 64 who managed to achieve this, just 1 - or 2 percent -- suffered a stroke and none developed heart disease during the 17-month study. In contrast, of the 38 participants who failed to stick with their exercise prescription, 7 -- or 18 percent -- developed heart disease or had a stroke." International Journal of Sports Medicine, October 2007, Note WOW if ever there was a testament for walking and exercise here it is!

"An eight year study conducted with 6,000 women over 65 who walked regularly and moderately had the least amount of cognitive decline and memory loss."   Doctor Nan Fuchs PhD

     

THE BEST Exercise is Walking

"You should be able to feel that your heart rate is up. Keep in mind that a brisk walk for one person may be a stroll for another."    USA Today March 22, 2011  

Because walking was essential to mans’ survival during our developmental years, our bodies have developed so that walking and movement are essential to our health. Walking uses about half of the muscles in your body. If you lift your arms over your head while walking and otherwise move your upper body you can exercise virtually your entire body. I often take hand weights or my grip exerciser. Walking backwards and sideways, basketball drill style, for a few yards will put even more muscles in play.

      

Walking Advantages

    

http://eatbetterandmove.com/wp-content/uploads/2011/12/calories-burned-beginning-walking-workout2.png

How Many Calories Do You Burn Walking?

 

"The relationship between walking earlier in life and having more brain volume later in life was so robust it astonished us,  Physical activity improves your brain and spares your brain."   Kirk I. Erickson PhD

  • Slows Aging

  • Bone Health

  • Anti-Cancer

  • Cardiovascular Health

  • Better Coordination

  • Clean Air

  • Endurance

  • Feel Better

  • Exercise

  • Explore

  • Flexibility

  • Brain Health

  • Joint Health

  • Loosen Lower Back

  • Loosen Hamstring muscles   backward walking

  • Lung Health

  • Relaxing

  • Sleep

  • Stress Relief

  • Strength

  • Sunshine  NO suntan lotion gunk

  • Super Health Problem Preventative and Treatment Procedure

  • Time to Think

  • Unplug

  • Weight Loss  proven

    

 

Get in the Walking Habit

http://www.indiahomeclub.com/images/images_ia/walking/walking_30_min.jpg

Common Mistakes to Avoid while Walking

“As little as 30 minutes of walking a day can dramatically improve the plight of prediabetic and diabetic patients.” Cafazzo 2001

“Just ten minutes of walking turns on a gene that decreases the cancer growth rate.” Doctor Mehmet Oz

Walking can be an easy good habit (See Good Habits Protocol) to form. Try to take a major walk two to five days a week. Walk some every day. Don’t have time?  Walk up stairs (See Step Climbing Protocol). Walk and run (See Running Protocol). Walk, walk, walk it doesn’t matter how; it does not matter where; it does not matter when; always consistent with safety.

    

Weave Walking into Your Life

http://www.quotehd.com/imagequotes/TopAuthors/thomas-jefferson-fitness-quotes-walking-is-the-best-possible-exercise-habituate.jpg

"Walking tones the largest muscles of your body and helps keep off excess weight. It also gets your heart rate up and enhances circulation. Plus, it strengthens your bones and heart, improves your mood and sleep, and lowers blood sugar and triglycerides—all with a minimal risk of injury. " Doctor Julian Whitaker MD

Park in the furthest parking spot from your destination consistent with safe walking. Change your mind set. You are not going to the store; you are going to the store AND WALKING. You do not want to get in some quick shopping; you are DETERMINED to get your walking in while performing the required tasks of daily living. Walk on the grass to get out of the way of cars. Think how can I maximize my walking during my daily chores. It all adds up. In a large shopping center it is often possible to park one half mile from your destination. That’s a mile walked. Need to carry some heavy parcels back to your car? Good you will get more exercise. Afraid to sweat (See Sweat Protocol) a little? Don’t be!

How about this one, you find a great parking spot right in front of your destination? Take it and get in a walk around the block before or after your chore; hey if it’s a great block for walking, BOTH before and after. A block is anything you want it to be. When you become an accomplished enough walker you will leave your car at home and accomplish some chores on foot. A fair sized backpack can hold quite a few goodies. Walking to or from a destination while taking the bus the other way is a good way to both go somewhere too far to walk and walk at the same time.

Remember this about walking, and all exercise, exercise is additive. A one hundred yard walk twenty times a day is a fair walk. Exercise is also addictive.

For guys walking downtown behind a woman can be a great motivation to walk; for the woman in front the hot breath may be motivation to speed up. See it all works out!

   

How to Walk Ten Miles by Walking 100 Yards

http://osupress.oregonstate.edu/sites/default/files/WalkingDistance_0.jpg

The Simple and Sublime Choice to Walk

“Activity truly keeps the blood flowing. Joints like the hips and knees depend on walking and weight-bearing activities to provide nourishment to the joint cartilage. No walking no nourishment. No nourishment no cartilage. No cartilage no movement. Walking keeps people alive and keeps the body functioning.” Doctor Ross Hauser MD

Start out walking each day one hundred or less yards or a couple of miles if you are in shape. Add one hundred or fewer yards a week, more if you are in shape. Since your body is built to walk it does not matter how out of shape or sedentary you currently are, if you start at any distance, religiously walk each day and add a little each week soon you will be doing serious distance. In a year or two see how far you can walk. You young couch bugs will be doing three to ten miles with a big smile on your face.

  

Walking Backward

“Backward walking, also known as retro walking, is said to have originated in ancient China, where it was practiced for good health. In the modern world, it's become quite the rage in Japan, China and parts of Europe, where people use it to build muscle, improve sports performance, promote balance and more. For starters, when you walk backwards, it puts less strain and requires less range of motion from your knee joints, making it ideal for people who have knee problems or injuries. Also, because backward walking eliminates the typical heel-strike to the ground (the toe contacts the ground first), it can lead to changes in pelvis alignment that help open up the facet joints in your spine, potentially alleviating pressure that may cause low back pain in some people.2   Walking Backward

“Walking backwards gives you a chance to work out all of those muscles in your legs, such as your quadriceps and calves, which take a backseat to your hamstrings and glutes during regular walking. It also works out your hamstrings in a different way, and walking backwards for just 10-15 minutes, four days a week for four weeks has been shown to increase flexibility in your hamstrings.3     Walking Backward

    

Walking Backward Benefits by Doctor Mercola

  • Walking backwards helps you to use muscles and movements that you probably rarely use, making it an ideal way to change up your exercise routine for greater fitness gains.
  • When you walk backwards, it puts less strain and requires less range of motion from your knee joints, which is useful for people with knee problems or injuries.
  • Backward walking may help relieve lower back pain, improve hamstring flexibility, burn more fat and calories in less time than traditional walking, improve balance and even sharpen your thinking skills and vision.
  • When walking backwards, do so in a safe location, such as on a track, to avoid falling over obstacles in your path; you can also take a buddy with you to act as your “eyes” and alert you to any upcoming dangers.

 

I have been walking backward ever since my basketball drill days and have always enjoyed it. Since I have both lower back and hamstring issues from time to time I'll have to get some  more backward walking in.

 

A weight vest (See Weight Vest Protocol) can add exertion and caloric output to your walks.

   

More

http://health.discovery.com/centers/nutritionfitness/fitness/articles/experts/chek/walking_02.html

 

 

 

 

 

 

 

This site was last updated on: 20 April 2017 09:27 AM

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