Walk Wednesday!

 Go for a walk today!
Research has shown that walking:

• Reduces the risk of lifestyle diseases such as coronary heart disease, stroke and Type II diabetes;
• Reduces risk of hypertension (high blood pressure);
• Reduces high cholesterol;
• Helps to prevent osteoporosis, by increasing bone density;
• Enhances mental well being (less prone to depression and anxiety);
• Helps osteoarthritis (joints have a wider range of motion);
• reduces mortality rates for both younger and older adults;

Recently neurologists at the University of Pittsburgh, USA have discovered that people who walk regularly on a weekly basis are less likely to suffer from senile dementia.  The study was conducted over a 13 year period and it was found that those who walked on a regular basis were half as likely to develop memory problems.

How far should you walk?  The ideal cumulative weekly distance was found to be between 6 and 9 miles a week, with no significant improvement walking any further.  At about 1 mile a day, these distances are relatively easy to cover within a week.

Dr Kirk Erickson, the professor who led the study said:  

“If regular exercise in mid-life could improve brain health and improve thinking and memory in later life, it is one more reason to make regular exercise in people of all ages a public health imperative.” 

Sources: British Heart Foundation 2000, US Dept of Health 1996, UK Dept of Health 2000, Journal of Neurology 2010

Go for a Walk - here's a few suggestions:

• Leave the car at home for short journeys;
• get off a few bus stops early and walk the rest of the way;
• if you have one, take the dog for a walk more often;
• take your time, relax and enjoy your surroundings.  

Treat walking as a natural part of the day rather than an 'exercise' regime.  This will make it easier to integrate into your everyday life, reduce stress and to help put things into perspective.

An Open Tweet to Boris Johnson: Mayor Of London

An Open Tweet to Boris Johnson: Mayor Of London

I wonder if Boris will get to see this?  This is my campaign to encourage Londoners to walk more based on a redesign of the current posters doing the rounds on the London Underground network, a better suggestion for most people than being told to avoid physical exertion such as using the stairs...

Workout: Movember Day 24

  

Workout:

60 minutes walk

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Note:

Please scale all Fitness Explorer workouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch   Fitness Explorer video's here on YouTube

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Workout: Movember Day 5

Workout:

We'll take it easy today after the work of the previous few days.  Aim for a 60-90 minute walk (read about some of the benefits of walking here)

Note:

Please scale all Fitness Explorer workouts and playouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube