Exercise
& Stretching
One
of the fundamental keys to keeping our bodies fit is
Strength and Flexibility. If we are strong and
flexible our bodies do a pretty good job of correcting
themselves without the constant help of chiropractors,
massage therapists, etc. However, as we get older and
become responsible adults, priorities often shift and
we lose strength and flexibility. It is so important
to adopt a life-style of keeping fit.
Walking
is the easiest program to start. No special skill is
required - you already know how to walk - and it's always
ready when you are. You don't have to worry about gathering
up exercise gear, getting out equipment, or driving
to a gym. All you have to do is walk out your front
door. In case of bad weather, go to a shopping mall
or a gym and walk on a treadmill.
While
many fitness buffs may look down on walking as being
tame compared to running or more competitive sports,
experts show that walking is the best way of getting
and staying fit and free from injury. You can obtain
maximum fitness from walking alone. However, as with
all exercise it only works if you do. The key is consistency.
Day in and day out. The key of course is developing
a routine.
We
recommend a good pair of walking or running shoes with
a good cushioning in the insole. Walking up hills or
walking at a quick pace will build cardiovascular fitness.
Walking alone allows you to be with your thoughts and
nature, while walking with a friend you can enjoy conversation.
Many enjoy walking with a cassette player listening
to lively music or books-on-tape or foreign language
lessons. Your walking time need not be filled with boredom.
Plan your walk each day. Make an appointment with yourself.
You should finish your walking feeling like you could
have done more. It is not recommended to walk or exercise
to the point of fatigue or exhaustion. Begin and end
by stretching. A simple yoga routine can easily be incorporated.
Consider your stretching just as important as your walking.
Begin
With This Eight Week Program
| |
Walk
10 minutes each day |
| |
Increase
to 15 minutes per day |
| |
20
minutes per day |
| |
25
minutes per day |
| |
30
minutes per day |
| |
35
minutes per day |
| |
40
minutes per day |
| |
45
minutes per day |
Plan
walks to the mountains and trails. Walking is a great
way to experience nature. Continue at 45-60 minutes
daily.
YOGA
Many
studies have shown that those who practice Yoga on a
regular basis have less back and neck pain than any
other group. Flexibility seems is even more valuable
than strengthening exercises. |
