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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How To Get In The Habit Of Walking More

Heel Toe Express – How To Get In The Habit Of Walking More

We were designed to walk for miles and miles to hunt and gather our food. Yet, in modern society, we spend most of our time sitting down. That is not good for our bodies leading to a host of health problems. This is probably one of the most important reasons to make an effort to move around and go for a walk each day. Of course, that’s easier said than done. Most of us sit for our work, we eat sitting down, and to be honest all we want to do when we come home from work is plop down on the couch for a Netflix marathon until bedtime.

In other words, getting and staying in the habit of going for a walk each day can be a bit of a challenge. But that’s exactly what we need to do. We need to get in the habit of going for that walk just like we’re in the habit of brushing our teeth twice a day or taking out the trash on Tuesdays. Once it’s a well-ingrained habit, it won’t be as much of a challenge to make sure we go for a walk each day.

A great place to start is to find a walking route you enjoy. It helps to make it as easy as possible. Your favorite walk may offer beautiful vistas, but if it’s a 30-minute drive there and back, you’ll be less likely to do it every single day. Instead, save that walk for the weekends and come up with something convenient and pleasant for your everyday walking routine. If you can, find a route in your own neighborhood so you can leave right from your front door. Just lace up your shoes and start walking.

Taking the same route every day helps form that habit. It’s also encouraging to notice that you can walk the same loop faster or with less effort over time. It proves that you’re making a difference and are getting stronger and increasingly fitter.

Listening to your favorite music, podcast or audio books is also helpful. It will make the time go by faster and give you something else to look forward to. You can even use your favorite media as a way to bribe yourself to go for your daily walk. Let’s say you have a couple of podcasts you enjoy. Save them for your walks and only let yourself listen to them while you’re walking. It’s a great incentive to get out there even on days when you’re not feeling it.

Last but not least consider walking with other people. Find a walking group in your area, or talk a friend or neighbor into becoming your walking buddy. Not only is it more fun to walk when you have someone to talk to, it also has some built-in accountability. It’s much easier to skip a walking workout when you know that other people are waiting for you and relying on you to join them.

Give these tips a try and see if they help you make walking a daily habit and an integral part of your health, your fitness, and your life.

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Walking Is The Perfect Low Impact Exercise

Heel Toe Express – Walking Is The Perfect Low Impact Exercise

If you haven’t exercised in a while, or are looking for something easy you can do every single day give walking a try. It’s the perfect low impact way to exercise. It’s easy to do, you don’t need any special equipment and you can start at the fitness level you’re at.

If you’re not in the best of shape, start by going for a 10 or 15 minute walk around the neighborhood and work your way up from there. If you’re already in great shape, walking can still provide an effective workout. Walk fast and incorporate some hills and even stairs.

But, let’s not get ahead of ourselves here. If you’re like most of us, chances are you haven’t exercised much since you got out of college and need to start small. Maybe your doctor suggested that you move around more, or maybe you just want to be proactive about your health and well-being. In either case, walking is the perfect way to start.

Find a pair of comfortable shoes, put them on and go for a stroll through your neighborhood. You could also find a local park with a nice path you can walk on. If the weather doesn’t permit walking outside, head to your local mall and walk or hop on a treadmill.

You can even walk in place at home in front of your TV. Here’s a simple little idea to get you moving more. As you’re sitting on the couch at night watching TV, get up during commercial breaks and march in place until your favorite TV show comes back on. If you’re using a service like Netflix, make yourself walk in place for 10 minutes in between episodes. Or turn on the TV and challenge yourself to march in place during the entire show. Time will fly while you’re having fun watching TV and moving.

Speaking of having fun, going for a walk outside can be a lot of fun too. Mix up your route and walk in different areas of town, or visit different parks. Invite a friend to come along with you to walk. It’s always nice to have someone to talk to and having a walking buddy keeps you accountable. Last but not least, grab your phone or MP3 player and listen to music or audiobooks as you walk to make the time go by faster.

The main thing is that you get out there, move around, and get some exercise in a way that’s gentle on your joints, your heart, and the rest of your body and that’s what walking will do for you. Just give it a try and see if you don’t start to feel better, happier, and stronger after a few weeks of regular walks.

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Using A Pedometer To Get Your Walking In

Heel Toe Express – Using A Pedometer To Get Your Walking In

Setting aside some time to go for a 45-minute walk isn’t always easy. We all live busy lives and between family and work, fitting in a workout isn’t always possible. What if I told you that you didn’t have to dedicate a set block of time for your walking workouts? What if you could get the same health benefits by working in a little more activity here and there throughout your day? And what if there was a fun little gadget that helped you keep track of it and motivated you to move more?

There is and it’s called a pedometer. You can pick up an inexpensive model at your local superstore or order it from Amazon. Or you can go with something a little fancier like a Fitbit for example. But before you head out to spend any money, check your smartphone. Many models have a pedometer built in. All you need to do is download a free app and you’re good to go.

The pedometer will track how many steps you take on any given day. It will also track how many minutes you’ve spent being active and how many miles you’ve walked. In other words, it keeps track of how much exercise you get during your day. And the good news is that it doesn’t matter if you head out after work for a 45-minute walk, or if you work out in little spurts here and there throughout the day. Maybe you start your day by parking a little further away from the office and walking a couple of hundred extra steps. Then you take a quick stroll during your lunch break. You wrap up your day by walking around the park while your kids play. And just like that, you’ve gotten your exercise in without having to block out any additional time.

Give it a try. Put on a pedometer, or start tracking with that phone you’re always carrying around anyway and see how much you’re walking on any given day. From there, try to get a little more active as time goes by until you hit your stepping goal. For most of us 10,000 steps per day is a good long-term goal, but if you’re feeling more ambitious than that, go for it.

Keeping track of your steps is very motivating. Looking at your pedometer and realizing you’re 2,000 steps away from your daily goal may be just the motivation you need to head out for that after dinner stroll.

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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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Hiking – Benefits

Heel Toe Express – Hiking

Hiking can help improve people’s health, it is a very beneficial activity. It’s worth undertaking because it can help people to improve their nature appreciation level and can also cultivate their minds.

Hiking, namely walking. Hiking has many classifications, like suburban, rural, mountain, rivers and many other regions. In most cases, going out on foot is always happening in places in the suburbs and rural areas. When walkers are conducting long-distance hiking activities, they usually need to wear specialized hiking shoes to protect their feet.

The classification of hiking depends on different regions, people classified into suburban, rural, mountain, jungle, desert wilderness, snowy glaciers, valleys, plains, mountains, the Great Wall trail, grass, lake, rivers and other classified on foot. A short distance on foot is usually within 5 km, and the middle distance on foot is usually among 10 to 20 kilometers, and certainly, the long-distance hiking is more than 20 km.

Hikers have to wear specialized hiking shoes if the distance is quite long, in order to protect the feet.

Hiking Cross Country refers to an outdoor activity which requires the hikers finish all their hiking tasks completely by walking. The hikers may meet with many landscapes during the hike, including mountains, jungles, deserts, snowfields, streams, canyons and other landscapes. The field integrated hikers should have a higher skill in mountain climbing, rock climbing, rafting, boating, and outdoor survival. The cross country hiker must be in good physical condition, stable psychologically, and ethical standards, and also the team spirit(if needed). A successful hiker must have a preparation before they start, hikers should have a deeper understanding of the hiking regions for its conditions, which include the weather, topography, degree of difficulty, the risk factor, necessary equipment, food, medicines, etc. The knowledge, exploration, and the preparation for the unpredictable. Hikers get to know the relevant knowledge and skills of outdoor survival in order to meet the various outdoor situations.

Good health and good physical condition are the most important elements a hiker should have. The hikers cannot omit these prerequisites because there are no shortcuts to develop one body into a suitable one except for a training program. Walking gradually enhances endurance, strength, and weight-bearing, swimming, hiking, distance running. Cycling can help to increase physical endurance training skills and every day push-ups, dumbbell, sit-ups, and chin-up are also feasible in increasing strength.

Here are some necessities for a hiker. First are the essential supplies: backpack, quick-drying pants or long-sleeved, hiking boots. Sunscreen and a hat or sunglasses are very useful in protecting yourself from being sunburn. Personal medicines are also very important, like medicated oil, bone-setting medicine, stickers, stomach or individual effects of drugs, anti-mosquito drugs. Remind everybody to prepare their personal water and appropriate supplement for the journey. Here are some more recommended supplies: alpenstock, towels, plastic bags, spare clothes, camera, headlights and waterproof bag.

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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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Walking Will Help Shed Those Excessive Pounds

Heel Toe Express – Walking Will Help Shed Those Excessive Pounds

If you are overweight you are inviting yourself to a myriad of health issues, if not now then down the road. Hundreds of thousands of people from all over the world die each year from some form of ill…

If you are overweight you are inviting yourself to a myriad of health issues, if not now then down the road. Hundreds of thousands of people from all over the world die each year from some form of illness related to being overweight. If you have a BMI which stands for Body Mass Index of 25-29 or higher, you could be in some physical danger.

Too many people are overweight. People are learning the hard way that being overweight can kill you, or destroy your life, whether it be a heart attack or stroke which are the most common. Also when someone is overweight, they will usually suffer from low self-esteem usually be the media and their co-workers. On top of this, overweight people usually have terrible sleeping habits and have trouble breathing. And unfortunately, many people shy away from obese people because they think they have other hidden agendas and even mental problems.

One of the main factors of obesity is eating more food than you are burning off with exercise, and this is generally caused by a slow body metabolism. When an excessive amount of fat aggregates in certain areas this causes someone to become obese. However, it’s just genetic with others, because they tend to digest their food slower than other people do. This isn’t necessarily their fault, but there are things everyone can do to improve their situation.

Also if you’re not making a daily effort to be active and are sedentary all the time. Being lazy can turn into a negative cycle, and can diminish your health faster than it should be. The more active you are, the better off your health will be. The main thing is to keep a positive attitude and stay as active as you can. If you only have a few items to pick up from the grocery store consider walking instead of hopping in your car to get there. The more walking you do the better off you’ll be. It strengthens your tendons and ligaments and it will also curb your appetite.

Going to a gym is fine but it’s not really necessary. If you can just set aside 20 minutes to an hour each day to go walking, your health will greatly improve. I used to remember breathing heavily a few years ago. I stopped everything I was doing and just started walking everywhereArticle Search, and within 3 weeks I was feeling great and wasn’t breathing heavy anymore. In most cases, you need to just learn to change your habits.

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Walking – The Ideal Exercise to Get Rid of Stress

Heel Toe Express – Walking – the Ideal Exercise to Get Rid of Stress

Walking is a great exercise. This is especially true if you are stressed out. If you are experiencing stress or would just like to get in shape, read this article. It will give you 7 great reasons to start walking today.

When I was a kid, walking was the major way for me to get anywhere I needed to go. Today it’s a different story because now it’s just a few steps to the car. In the past 50 years or so, as transportation options have become more available, walking has become an “exercise” instead of a regular activity.

Popular magazines are full of “walking programs” as if we suddenly forgot how to put one foot in front of another. Doctors often recommend walking to people recovering from heart attacks, who have high blood pressure or who suffer from arthritis.

Psychologists will encourage you to walk if you are feeling depressed, anxious or stressed. Health coaches and personal trainers will often set you up with a walking program as a beginning point for developing an exercise program.

Why walking? Well, it’s an easy exercise and you already know how to do it. Almost anyone of any age can walk at a normal pace and, if you’re very fit, you can train to be a race walker.

Here is why walking is the ideal exercise to help you get rid of stress:

1. It doesn’t cost anything – Walking is free! You don’t need any additional money needed to get started. All you need is a pair of walking or running shoes, clean socks, and some comfortable, nonrestrictive clothing.

2. You can walk anywhere – You don’t have to go to a gym to walk. You can walk on the street, in the park, at the mall or around the floors of your office building.

3. Walking provides a low impact exercise option that’s great for building aerobic capacity. This is especially important when high impact aerobic exercises are too hard on your knees or joints.

4. It is easy to make part of your life. As you walk you’ll start finding easy ways to incorporate it into your life, such as parking farther from your destination or choosing to walk to nearby stores or cafes.

5. Walking is an easy activity to involve your friends in. Instead of making a lunch date, agree to go on a walk and have a light snack when you return.

6. Studies have shown that if you walk for only 30 minutes a day, 6 days a week, it helps cut heart disease risk in half. This can be extremely important if you’re suffering from extreme stress in your life.

7. You will look and feel better. Walking slows the effects of aging by keeping your body tone and trim. Walking outdoors can give you a nice tan and plenty of vitamin “D”, plus it provides oxygen to the cells that support healthy skin.

So if you are stressed, get on your walking shoes. If you are a type “A” personality and want to keep track of your walking, buy a pedometer to measure your steps. Then set a goal to add 500 more steps each day to your walking.

Whatever you do start walking today. You’ll reduce your stress and walk your way into good physical and mental health.

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Your Guide to Walking For Exercise

Heel Toe Express – Your Guide to Walking For Exercise

Many people do not realize that walking is one of the best ways to get fit. However, walking for exercise is not always as simple as opening the door and going out for a stroll. The Internet and several women’s magazines can provide some decent walking for exercise plans that you can try. I’m sure that you should be able to find something that will work for you depending on your goals and your fitness level.

Walking for exercises is a good way to start if you have a lot of weight to lose. Walking may be the only practical option for those who have trouble moving around, and haven’t exercised for a long period of time. There is no need to go far to benefit from walking for exercise at this point. Just do your best to go as far as you can each day. Ask about a sensible eating plan and talk your plans over with your doctor before you start working out if you are morbidly obese.

You may have trouble getting over a weight loss plateau if you use walking for exercise. In this case, you may need to go with a more advanced walking plan. You can add weights to either your wrists or your ankles as you walk, or you may need to increase your speed while working out. Remember that the healthier and slimmer you become, the more effort you need to put into any workout to continue to lose weight.

You also have to follow some guidelines if you want to use walking for exercise.

You can start going up and down hills as a part of your routine if you want to really add some intensity to your walking for an exercise plan. Don’t forget to keep the pace fast. You don’t need to run, but make sure that you are giving yourself a true workout.

You should walk fast enough so that you have trouble holding a conversation. You are walking too slowly for any real benefit if you can talk easily. Remember to make time to walk each and every day. You are only getting three days worth of exercise if you only walk for three days every week. Walking for exercise is a good idea, but don’t get lazy about it or you will not reach your fitness goals.

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