Exercise should be regarded as tribute to the heart — anonymous
If it seems as if more people are hoofing it for their health, it’s true. More than 145 million Americans count walking as part of their physical activity, according to a report by the Centers for Disease Control and Prevention. That’s 15 million more people walking than in 2005.
Only about 48% of Americans report they meet the recommendation of at least 2½ hours of moderate physical activity a week. Our increasingly sedentary lifestyle has another downside: a greater risk of chronic conditions such as obesity, diabetes and high blood pressure that threatens our longevity.
“People think in order to get physical active, they have to be back in the exercise mode. They don’t realize that walking is almost the perfect activity,” says physician Joan Dorn, chief of the CDC’s physical activity and health branch. “A lap around the block is better than not taking that lap. Most of us can find 10 minutes if we really try.”
Walking requires little other than a pair of shoes and can fit in the busiest of schedules. Just 30 minutes of regular brisk walking — about the pace if you are trying to reach a bus before it pulls away — can help lower your cholesterol, risk of stroke and some cancers, and it can improve your cognitive function and blood pressure. If 30 minutes is too much, consider breaking it up into three 10-minute chunks during the day for the same benefits.
The simplicity of walking is one of its key advantages, Joyner says. Though some people prefer the pavement-pounding rush of running, it also comes with an increased risk of injuries. Walking is something most people can do without much preparation or training, regardless of age.
Please consult with your physician prior to beginning an exercise program.
If you are just beginning a walking program, have a health challenge or are elderly, we recommend walking in a mall where the temperature is controlled, with ample seating, rest rooms and beverages available.
In addition to walking we recommend hiking, swimming, and water aerobics, and burst training.
Burst exercise can be applied to any exercise. It is a timing pattern applied to exercise that works to turn on human growth hormone (HgH) for up to 72 hours. When HgH is increased the reward is fat burning.
Burst can be applied to any exercise such as a treadmill, elliptical, running, swimming, jumping rope, trampoline or jumping jacks. You can be as creative as you like
Burst exercise must be performed every other day. If done more, you will turn off the fat burn. For purposes of discussion we will call the burst exercise the “exercise” day” and the non-burst days “rest days”.