වයස 40ට වැඩි නම් මේ උපදෙස් පිළිපදින්න / Follow these instructions if you are over 40
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- Опубліковано 21 вер 2023
- About walking
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
Physical activity does not have to be vigorous or done for long periods in order to improve your health.
Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise.
Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.
Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.
Health benefits of walking
You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:
increased cardiovascular and pulmonary (heart and lung) fitness
reduced risk of heart disease and stroke
improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
stronger bones and improved balance
increased muscle strength and endurance
reduced body fat.
Walk for 30 minutes a day
To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means you can still talk but not sing, and you may be puffing slightly.
Moderate activities such as walking pose little health risk but if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.
Build physical activity into your life
If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) 3 times per day and gradually build up to longer sessions.
If your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. You can achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves.
Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost.
Some suggestions to build walking into your daily routine include:
Take the stairs instead of the lift (for at least part of the way).
Get off public transport one stop earlier and walk to work or home.
Walk (don’t drive) to the local shops.
Walk the dog (or your neighbour’s dog).
Make walking part of your routine
Try to make walking a routine - for example, try to walk at the same time each day.
Remember, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you.
You may find that asking someone to walk with you will help make it a regular activity. Some people find that keeping an activity diary or log also makes it easier.
Wear a pedometer while walking
A pedometer measures the number of steps you take.
You can measure your movement throughout a day and compare it to other days or recommended amounts. This may motivate you to move more.
The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more.
A comfortable intensity for walking
For most people, there is little difference in the amount of energy used by walking a kilometre or running a kilometre - it’s just that walking takes longer.
Plan to cover a set distance each day and monitor how long it takes you to walk this distance. As your fitness improves, you will be able to walk a longer distance and use more energy.
Walking fast burns more kilojoules per hour than walking slowly, but this doesn’t mean you have to push yourself until you’re breathless. Instead, pace yourself so that you can still talk. This simple rule of thumb means that you walk safely within your target heart rate, which brings about health gains.
Our bodies tend to get used to physical activity, so continue to increase your intensity as you improve your fitness levels. You can increase the intensity of your walks by:
walking up hills
walking with hand weights
increasing your walking speed gradually by including some quick walking
increasing the distance you walk quickly before returning to a moderate walking pace
walking for longer.
Warm up and cool down after walking
The best way to warm up is to walk slowly. Start each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed.
#madhuraeco #walking
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අපගේ ශරීර සෞඛ්ය කෙරෙහි අවධානය යොමුකර ඇවිදීමේ ඇති වටිනාකම අවබෝධ කර දුන් ඔබතුමාට බොහොම ස්තූතියි. දීර්ඝායුෂ වේවා !
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බොහොම ස්තුතියි ඔබගේ වටිනා දැනුවත් කිරීමට.. හොඳ ඉදිරි පත් කිරීමක්.. Good job.. Bro
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ගොඩක් වටිනා කරුණු ටිකක් කියල දුන්නට බොහොම ස්තූතිය් ...👍💐👌
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👍🌷❤️ ඇත්තටම ඒක නම් ගොඩක් ඇත්ත.. මෙහෙ මිනිස්සු සීතල ආව කියල නෑ ඒ අය ඒ කාලෙට වැඩියෙන් ඇවිදිනව වයසක අයත්.. සීතල කාලෙට ඉස්කෝලවල නිමාඩු අඩුයි.. හිම වැටුනත් උදේම නැගිටල කම්මැලි නැතුව ඉස්කෝලෙ යනව.. අත දරැවො ඉන්න අම්මලත් ඒ බබාව ගෝ කාර්ට් එකේ (push chair)දාගෙන ලොකු බබාව ඉස්කොලෙට අරගෙන යනව..
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