By Randy Fritz
Is Life Getting You Down? Here is a One Shot Remedy!
- Are you are feeling bad because of a disappointment or a fight?… take a walk
- Are you affected by Seasonal Affective Disorder (SAD)? … take more walks
- Do you need more energy or clarity of mind?… take even more walks
This time-tested remedy is something almost everyone can do with minimal investment. It doesn’t have to take a lot of time, and you probably have some walking or running shoes already.
A 2006 study found that just one bout of exercise – a brisk 30 minute walk – immediately improved the mood of depressed individuals. Studies have also shown that walkers have less incidence of cancer, heart disease, stroke, diabetes and other killer diseases. They live longer and enjoy improved mental health and spiritual benefits.
Are You Walking Enough? Tips on Walking
The 1996 Surgeon Generalís report entitled Physical Activity and Health, recommended ďa minimum of 30 minutes of physical activity of moderate intensity on most, if not all, days of the week.Ē In terms of walking that means:
- Walk at least 30 minutes
- Walk often: at least 4 times per week
- Walk faster: 3.5 mph or faster (5.6 kph)
More Tips on Walking:
- Listen to your body. Donít overdo it (heavy breathing or heart rate).
- The best posture is back upright, shoulders relaxed & slightly back, tummy in.
- Keep your eyes ahead of you at least 20 feet.
- Your hands should be loose and swinging. Donít clench.
- At first it is enough just to get moving. Later when you are walking longer you can include stretching and cooling down.
- This is a great time to practice deep breathing.