Walking Can Help You Lower Your Blood Pressure And Strengthen Your Heart

Heel Toe Express – Walking Can Help You Lower Your Blood Pressure And Strengthen Your Heart

Walking has all sorts of health benefits among them the ability to help lower your blood pressure and strengthen your heart. Many people at risk for stroke and heart disease are overweight, unhealthy and have a hard time exercising. Thankfully walking is an easy, low-impact workout that almost anyone can do.

Start where you’re at. Just put on your shoes and head out there. If all you can do is walk for five to ten minutes, start there. It’s a great start and that’s a lot more exercise than you’ve been getting. Stick with it for a week and then see if you can make it for 15 minutes.

If you can go for 30 minute walk, start there. Pick up the pace, walk briskly and after a week or two, try to go for 45 minute walks. Or break up your walking workout into 3 shorter sessions interspersed throughout your day.

If you have any health conditions and in particular, if you’re suffering from high blood pressure and are at risk for heart disease, discuss your walking plans with your doctor. The two of you can come up with a plan that’s appropriate and safe for you.

Getting out and walking will help you on several different levels. The act of walking itself, particularly if you can go for a walk out in a pretty park is very relaxing and will lower your blood pressure soon after the walk. That’s a terrific benefit of walking and something that will help you feel better right away. But the benefits don’t stop there.

The regular exercise will strengthen your heart. Remember your heart is a muscle and going for a brisk walk works out more than your leg muscles. As you work out your heart, it gets stronger and better at pumping blood through your body. And as you strengthen your muscles and your body overall, you are likely losing body fat. That’s good news for your blood pressure long term. All it takes is heading out there for a short little walk each day. As you get stronger those walks will get longer and you may even give swimming or riding your bike a try.

Healthy diet, regular exercise, and losing weight are some of the most effective ways to reduce hypertension regularly. Add to that the fact that walking helps you destress and it’s no wonder that walking regularly has such beneficial effects on your health. Ready to get started? Put on your shoes and go for that first walk.

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11 Safe Walking Tips

11 Safe Walking Tips
Heel Toe Express – Stay Safe While Walking

Walking is a healthy activity, but you need to know the rules safety. This is especially true if you are walking in an area where there aren’t sidewalks or paths separate from the road. To stay safe walking, follow these rules of the road:

1. Walk Facing Traffic When Walking on the Side of the Road
If there is no sidewalk and you must walk on the side of the road, choose the side where you are facing oncoming traffic. In North America, this is the left side of the road. This gives you the best chance to see traffic approaching closest to you and take evasive action when needed.

2. Walk Single-File While Walking on the Road
Unless you are on a sidewalk separated from the road or you are in a wide bike/pedestrian lane, you should walk in single file. This is especially important on a road with lots curves and where traffic has only a split second chance of seeing you before hitting you. While it can be enjoyable to walk down the road two to three side by side chatting and laughing, drivers don’t expect it and you may lose your best walking buddies.

3. Cross Safely
Mom was right: look both ways before crossing any street. At controlled intersections, it is wise to cross only when you have the pedestrian crossing light. But even then, drivers and bikers may have a green light to turn and won’t be expecting you to be in the crosswalk. Make eye contact with any drivers who may be turning. Give them a wave. Make sure they see you. In a car-walker interaction, you can only lose. It can be tempting to simply jaywalk, but know the do’s and don’ts as it can be an infraction and a safety hazard.

4. Be Visible
Wear bright colors when walking in daytime. When walking at night, wear light-colored clothing and reflective clothing or a reflective vest to be visible. Drivers are often not expecting walkers to be out after dark, and you need to give them every chance to see you, even at street crossings that have crossing signals. Be just as cautious at dawn or twilight, as drivers still have limited visibility or may even have the setting or rising sun directly in their eyes.

5. Stay Aware of Bikes and Runners
Share the road and path with bikes and runners. Bike riders should alert you when approaching from behind with a bike bell or a “passing on the left/right.” Listen for them, and move to walk single file, allowing them to pass safely. Runners should also call out for passing. Bike-walker collisions can result in broken bones or head injury for either — and you aren’t wearing a helmet.

6. Be Predictable
Make a practice of staying on one side of the path while walking rather than weaving randomly from side to side. Watch your arm motions, or you may end up giving a black eye to a silently passing walker, runner, or biker.

7. Walk Dogs on Short Leashes
It is terrifying and tragic to witness dogs running out in to traffic or getting into a fatal dog fight, whether on leash or off leash. But there is also a danger when walking your dog on a long leash that you will trip other walkers or bikers. Keep your pet and yourself safe by learning proper leash walking.

8. Enjoy Your Walk and Check Your Phone After
Chatting, texting, or playing games on a mobile device while you walk is as dangerous as doing those things while driving. You are distracted and not as aware of your environment. You are less likely to recognize traffic danger, passing joggers and bikers or tripping hazards. Potential criminals see you as a distracted easy target. Adopt habits that can keep your phone in your pocket, or at least stop in a safe place to complete your phone tasks before moving on. See more about the dangers of distracted walking.

9. Keep the Music Down
Don’t drown out your environment when listening to your earbuds or headphones. Keep the volume at a level where you can still hear bike bells and warnings from other walkers and runners. Your audiologist will also thank you.

10. Know When to Stop Walking
Heat sickness, dehydration, heart attack or stroke can strike walkers of any age. Learn the symptoms of medical emergencies and carry a cell phone to dial 911.

11. Be Aware of Stranger Danger
Choose your walking route for paths frequented by other walkers, joggers, and bikers. If you see someone suspicious, be prepared to alter your course or go into a store or public building to avoid them. Acting alert and aware can convince bad guys to choose an easier target. Follow these street safety tips for walkers

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Benefits of Walking

Heel Toe Express – Benefits of Walking

Through centuries, walking has been the main way of transportation. In our days it’s starting to lose its importance because of huge invasion of bikes, cars and other mechanical transports. Anyway, any health specialist will tell you that walking has a massive impact on our health and also it has many other benefits.

Walking is a free and effective way of improving your health and not only.

Health Benefits

First of all, walking provides a cardiovascular workout which is reducing a risk of heart disease. Also, walking strengthens your muscles, helps to lower your back pain, improve the coronary condition. Walking reduce risks of infection and hypertension; aids in maintaining a healthy weight; and curbs the decrease in bone density. Like almost all forms of exercise, it adds more health and zest to your life.

Environmental Benefits

When you replace your car with walking you reduce emission level to a zero. It seems that almost everyone is going green in these days to save the planet. You can be one of them by simply choosing to walk as much as possible.

Transportation Benefits

If you’re walking, you don’t increase the amount of traffic. Also when you walk you don’t need to look for a parking space. Walking is a great time saver if you live in a city or a town. Often walking takes less time to get from point A to a point B than other transports.

Walking will help you to save space, nerves, energy and time!

Social and Economic Benefits

Forgetting huge and very important health benefits, walking also can bring social and financial benefits to you.

Since walking is free, replacing your vehicle with walking (if possible) can save you lot of money. Taxes, repairs, and gas hit your pocket much harder every year. Walk every time it’s possible and forget about an empty wallet.

Having a dose of fresh air, communication, better mood are also benefits of walking. You can meet interesting people while walking, see beautiful places and relax.

Walking is a powerful tool to upgrade your health, your body, and your soul.

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Hiking For Better Health – 3 Great Reasons to Start Hiking

Heel Toe Express: Hiking For Better Health – 3 Great Reasons to Start Hiking

Have you ever been traveling, looked out the window and noticed the most beautiful spot you’ve ever seen? Why not get up close and personal by hiking there? Grab these 3 great reasons to start hiking today!

Hiking for better health would be a great reason to start experiencing nature first hand. Doctors recommend walking as a staple in any exercise regimen. When you begin hiking you can start out slow, on a more even surface. As you become more fit and have better stamina you can then start to include small inclines on your hiking excursions. Your body will let you know when you are ready for a more challenging hike.

People have many reasons for hiking, but mostly I think they just want to get away from their every-day lives and simply enjoy the beauty of the outdoors. All the “bad stuff” just seems to disappear, if only for a short while. Others, I’m sure, would have their own individual reason for giving hiking a try.

I have listed 3 Reasons to Start Hiking here:

1. Experience Nature:
The only way to truly experience the outdoors is by walking. It puts you in a hands-on situation and allows you to absorb every nuance of natures’ beauty: fresh air blowing through the treetops; the sunshine warming your cheeks; the feel of newly fallen leaves crunching under your feet as you walk through the woods. Hiking is the way to awaken all your senses and enjoy the moment.

2. Get Great Exercise:
Hiking provides the steady exercise that doctors recommend for weight loss and heart issues. Walking or hiking, unlike joggingFeature Articles, will not jar your joints or cause undue stress on your legs and back.

3. Hike To Relax:
As you walk toward your final destination you will find yourself leaving all your cares and worries behind. The path will absorb your anxiety and free your mind. This sense of freedom will enable you to take a step back and evaluate your life from a different perspective. You can then begin to heal yourself from within.

The best way to enjoy hiking is with friends. Try to enlist a few friends that might appreciate this sort of outdoor activity and start preparations for your first hiking experience.

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What is a Healthy Lifestyle

 Heel Toe Express: What is a Healthy Lifestyle

A healthy lifestyle means, to live life in a way that helps you both physically and mentally. Walking or hiking are great exercises to help with physical and mental health. You could even get a treadmill if you would rather stay indoors. The main goal is to keep your body active and it will help you fall asleep at night too. You should also eat a healthy diet.

Walking is a great exercise to help with both your physical and mental health. A brisk walk can help reduce stress and clear your mind, almost like a form of meditation. It can also improve your balance and strength.  If you think just walking is boring then you could try running, hiking or joining a team sport.

Exercise may sound like a choir, but it has so many benefits. People invest money into the lottery and usually people lose. Why not save your money and invest a little time into exercising so you hopefully have a longer life. Time is more valuable than money, and you’ll need to have money saved up for that long healthy life you’ll live.

I find that people today do not expect to live past the age of 75. But I hear in the news about different people who live until the age of 112 years old. Imagine if you retired at 55 years old and lived until you were 112 years old. You would be retired for twice the amount of time that you worked.  If you have good health you can enjoy your retirement. A retirement you worked so hard for.

“Do not pray for easy lives. Pray to be stronger men/women.”

– John F. Kennedy

 

Health Benefits

Heel Toe Express: Health Benefits Of Walking Everyday

Walking is a great way to improve your health and it gets you out of your house. Just 30 minutes every day can strengthen bones, burn excess body fat, increase your cardiovascular fitness and improve muscle power and endurance. It can reduce your risk of developing type 2 diabetes, osteoporosis, heart disease and some cancers. Walking is free and you don’t need any special training or equipment.

Walking is a weight-bearing exercise because you are carrying your own body weight, but you can also use hand weights or ankle weights. Some of the health benefits include:

• Increased heart and lung fitness
• Reduced risk of stroke and heart disease
• Improved balance and stronger bones
• Reduced body fat
• Increased endurance and muscle strength
• Increased memory in seniors
• Good for your brain
• Boosts immune function
• Improves blood pressure, mental stress and cholesterol
• Protects against dementia and depression
• Protects against colon cancer, obesity and diabetes
• Even helps with erectile dysfunction

You don’t have to walk alone or on a noisy city street. You can Heel Toe Express to your nearest park or conservation area. If you don’t want to walk alone you can search for your nearest club or venue. (WALKERS.MEETUP.COM)

Try to go for a brisk 30 minute walk. ‘Brisk’ means you can still talk but not sing and you’ll be breathing heavy. Walking poses little health risk but you should check with your doctor before starting a new exercise if you have any medical conditions.

If it’s too troublesome to walk 30 minutes at one time, do consistent little sessions (10 minutes) three times each day and slowly build up to longer sessions. You could even start with five minute long walks if that helps you start your health and fitness adventure.

Wearing a Pedometer while walking will help you keep track of how many steps you take. A pedometer counts the number of steps you take during your walk. It can help you to set up goals and achieve them. So hop on the Heel Toe Express and start walking today. Remember that Einstein himself explained, “Life is like riding a bicycle. To keep your balance, you must keep moving.”

Attempt to make Heel Toe Express part of your routine. Try to walk every day, possibly at the same time. No matter what time of day you walk you use the same amount of energy, so do what is most convenient for you. Walking with a friend or someone else might help to make walking a regular daily activity.

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