ACTIVITY CLASSIFICATION

BENEFITS OF WALKING

Walking Your Way to Better Health

There are many health benefits to walking, including lowering blood pressure, reducing stress, lowering the risk of diabetes, and improving the quality of sleep. Walking 10,000 steps a day is especially beneficial to your heart. This article discusses how to get started, presents a walking plan for beginners, and provides tips to help keep you motivated.

How will walking make me healthier?

Walking has health benefits beyond what you may think. Walking:

• Lowers blood pressure and the ‘bad' (LDL) cholesterol levels and raises the ‘good' (HDL) cholesterol levels -- all of which decrease the risk of heart disease.
• Lowers blood sugar levels -- which lowers the risk of diabetes.
• Strengthens and builds bone -- a change that decreases the risk and pain of osteoarthritis.
• Helps battle depression. Exercise makes the brain release the body's natural chemical pain killers (ie, endorphins, dopamine, oxytocin and serotonin). The release of these chemicals make you feel better right away.
• Reduces stress.
• Improves the quality of sleep
• Helps to reach weight loss goals and maintains a healthy weight.
• Improves muscle strength -- helps the body maintain mobility, strength, flexibility and endurance.
• Improves skin tone.
• Improves memory.
• Reduces the risk of colon cancer.

How far should I walk each day?

According to the American College of Sports Medicine (ACSM) a good goal is to take at least 10,000 steps a day, which can be measured by a pedometer or other device. Keep in mind that about half of your 10,000 steps can come from activities of everyday living.
You can get many steps in mowing the lawn, walking the dog, gardening, housework (especially such chores as mopping, sweeping, or vacuuming floors, washing windows), washing a car, pushing a stroller, raking leaves, shoveling snow, participating in sports (biking, tennis, dancing, swimming, golf).
As a part of your 10,000 steps a day, 30 consecutive minutes of walking is especially beneficial for your heart. Other small additions to your regular routine can fill in the remaining number of steps. Try to:

• Take a morning and evening walk around your neighborhood
• Walk around an indoor mall
• Take the steps instead of the elevator
• Park farther away from stores
• Take the least direct path to other destinations
• Volunteer for activities that involve walking

How do I get started?

Talk to your doctor before starting any exercise program. This is especially important if you have not been regularly active or have some chronic illnesses that may limit the amount of time you should exercise. Make sure to talk to your doctor first if you have arthritis, heart disease, hypertension, diabetes, osteoporosis, and certain pulmonary conditions.
After you've been cleared by your doctor, simply put on a pair of well-fitting, supportive, and comfortable shoes and start walking.

• Try to walk 30 minutes, 5 to 7 days per week. If you feel you don't have the time or the endurance, break the 30 minutes into three sessions of 10 minutes each. No matter what, take it slow.
• When you start walking, you might only be able to walk a certain distance. One sign to slow down is when you are unable to talk out loud without needing to catch your breath. Slowly increase your walking time, speed, or frequency.
• If you are using a pedometer and are new to a walking program, start low and go slow by increasing your number of steps by 1000 per day over the course of 2 weeks to reach your goal of 10,000.

Below is a sample walking plan for beginners:

1. Initial goal: Walk at a comfortable pace for about 10 minutes, three times a day 5 to 7 days per week (for example, to a neighbor's house and back).
2. Step it up: Walk at a comfortable pace for 15 minutes twice a day (for example, walking to the end of the street and back).
3. Add distance: Walk for 15 minutes twice a day to a distance of a street and a half. (This means you will have to walk a little faster to cover this increase in distance.)
4. Increase frequency: Walk the new distance three times (three laps) once a day in less than 30 minutes.

How do I keep myself motivated to walk?

• Keep track of your progress. Wear an inexpensive pedometer or other device to help keep track of your steps, or a wear a watch to keep track of your time. Set a daily or weekly goal, and try to improve this number.
• Make it a fun challenge to beat your prior goals, or use these pedometers to start friendly competitions with friends or coworkers. Monthly “step challenges” can really motivate activity in a group.
• Listen to podcasts or your favorite music.
• Change your route; change your scenery.
• Walk up and down hills or other new, more vigorous terrain.

Remember, walking is free. There are no costly fitness center membership fees. Reward yourself with the money saved when you meet your goals.

What cautions should I take with a walking program?

• If something hurts, don't do it.
• Do not continue if you experience any cardiovascular symptoms, such as increased shortness of breath, chest pain, or dizziness. If symptoms arise, contact a medical professional immediately.
• Any time you begin something new, start smaller, slower, less than you think, and see how your body reacts.
• Do not set your initial goals too high. Trying to do too much too fast can cause more harm than good and may limit your ability to maintain a regular exercise program.
• Be aware of the weather. Make sure you dress appropriately for both cold temperatures with layers, and warm temperatures. Wear sunscreen daily. Bring a water bottle along for long walks and hydrate.
• Be careful walking outdoors in new areas, as well as of traffic and other pedestrians.

13 Unexpected Benefits of Exercise

Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ bod, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.

1. Reduce stress

Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost happy chemicals

Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve self-confidence

Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth. How’s that for feeling the (self) love?

4. Enjoy the great outdoors

For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevent cognitive decline

It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate anxiety

Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity. And we thought intervals were just a good way to burn calories!

7. Boost brainpower

Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. Smarty (spandex) pants, indeed.

8. Sharpen memory

Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9. Help control addiction

The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase relaxation

Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11. Get more done

Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12. Tap into creativity

Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4). Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.

13. Inspire others

Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!
Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

Exercise, Benefits and Types

Exercise is also known as physical activity. In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily ...

Exercise boosts energy Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

The 4 most important types of exercise

Strengthening, stretching, balance, and aerobic exercises will keep you active, mobile, and feeling great.

Exercise is key to good health. But we tend to limit ourselves to one or two types of activity. "People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness are ignored," says Rachel Wilson, a physical therapist at Harvard-affiliated Brigham and Women's Hospital. In reality, we should all be doing aerobics, stretching, strengthening, and balance exercises. Here, we list what you need to know about each exercise type and offer examples to try, with a doctor's okay.

1. Aerobic exercise

Aerobic exercise, which speeds up your heart rate and breathing, is important for many body functions. It gives your heart and lungs a workout and increases endurance. "If you're too winded to walk up a flight of stairs, that's a good indicator that you need more aerobic exercise to help condition your heart and lungs, and get enough blood to your muscles to help them work efficiently," says Wilson.
Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, boost mood, and raise "good" HDL cholesterol. Combined with weight loss, it can lower "bad" LDL cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls.
Aim for 150 minutes per week of moderate-intensity activity. Try brisk walking, swimming, jogging, cycling, dancing, or classes like step aerobics.

Marching in place

Starting position: Stand tall with your feet together and arms at your sides. Movement: Bend your elbows and swing your arms as you lift your knees. March in a variety of styles: March in place. March four steps forward, and then four steps back. March in place with feet wide apart. Alternate marching feet wide and together (out, out, in, in). Tips and techniques: Look straight ahead, and keep your abs tight. Breathe comfortably, and don't clench your fists. Make it easier: March slower and don't lift your knees as high. Make it harder: Lift your knees higher, march faster, and really pump your arms.

2. Strength training

As we age, we lose muscle mass. Strength training builds it back. "Regular strength training will help you feel more confident and capable of daily tasks like carrying groceries, gardening, and lifting heavier objects around the house. Strength training will also help you stand up from a chair, get up off the floor, and go up stairs," says Wilson.
Strengthening your muscles not only makes you stronger, but also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints.
A physical therapist can design a strength training program that you can do two to three times a week at a gym, at home, or at work. It will likely include body weight exercises like squats, push-ups, and lunges, and exercises involving resistance from a weight, a band, or a weight machine.
"Remember, it's important to feel some muscle fatigue at the end of the exercise to make sure you are working or training the muscle group effectively," Wilson says.

Squat

Starting position: Stand with your feet shoulder-width apart, arms at your sides. Movement: Slowly bend your hips and knees, lowering your buttocks about eight inches, as if you're sitting back into a chair. Let your arms swing forward to help you balance. Keep your back straight. Slowly return to the starting position. Repeat 8-12 times. Tips and techniques: Shift your weight into your heels. Squeeze your buttocks as you stand to help you balance. Make it easier: Sit on the edge of a chair with your feet hip-width apart and arms crossed over your chest. Tighten your abdominal muscles and stand up. Slowly sit down with control. Make it harder: Lower farther, but not past your thighs being parallel to the floor.

3. Stretching

Stretching helps maintain flexibility. We often overlook that in youth, when our muscles are healthier. But aging leads to a loss of flexibility in the muscles and tendons. Muscles shorten and don't function properly. That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes.
Likewise, stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury.
Aim for a program of stretching every day or at least three or four times per week.
Warm up your muscles first, with a few minutes of dynamic stretches—repetitive motion such as marching in place or arm circles. That gets blood and oxygen to muscles, and makes them amenable to change.
Then perform static stretches (holding a stretch position for up to 60 seconds) for the calves, the hamstrings, hip flexors, quadriceps, and the muscles of the shoulders, neck, and lower back.
"However, don't push a stretch into the painful range. That tightens the muscle and is counterproductive," says Wilson.

Single knee rotation Starting position: Lie on your back with your legs extended on the floor. Movement: Relax your shoulders against the floor. Bend your left knee and place your left foot on your right thigh just above the knee. Tighten your abdominal muscles, then grasp your left knee with your right hand and gently pull it across your body toward your right side. Hold 10 to 30 seconds. Return to the starting position and repeat on the other side. Tips and techniques: Stretch to the point of mild tension, not pain. Try to keep both shoulders flat on the floor. To increase the stretch, look in the direction opposite to your knee.

4. Balance exercises

Improving your balance makes you feel steadier on your feet and helps prevent falls. It's especially important as we get older, when the systems that help us maintain balance—our vision, our inner ear, and our leg muscles and joints—tend to break down. "The good news is that training your balance can help prevent and reverse these losses," says Wilson.
Many senior centers and gyms offer balance-focused exercise classes, such as tai chi or yoga. It's never too early to start this type of exercise, even if you feel you don't have balance problems.
You can also go to a physical therapist, who can determine your current balance abilities and prescribe specific exercises to target your areas of weakness. "That's especially important if you've had a fall or a near-fall, or if you have a fear of falling," explains Wilson.
Typical balance exercises include standing on one foot or walking heel to toe, with your eyes open or closed. The physical therapist may also have you focus on joint flexibility, walking on uneven surfaces, and strengthening leg muscles with exercises such as squats and leg lifts. Get the proper training before attempting any of these exercises at home.

Standing knee lift

Starting position: Stand up straight with your feet together and your hands on your hips. Movement: Lift your left knee toward the ceiling as high as is comfortable or until your thigh is parallel to the floor. Hold, then slowly lower your knee to the starting position. Repeat the exercise 3-5 times. Then perform the exercise 3-5 times with your right leg. Tips and techniques: Keep your chest lifted and your shoulders down and back. Lift your arms out to your sides to help you balance, if needed. Tighten your abdominal muscles throughout. Tighten the buttock of your standing leg for stability. Breathe comfortably. Make it easier: Hold on to the back of a chair or counter with one hand. Make it harder: Lower your leg all the way to the floor without touching it. Just as it is about to touch, lift your leg up again.