Image by Tonyç via FlickrI guess this realization came because I recently learned about my grandmother's amputation. Gangrene spread from her feet to her legs because of poor blood circulation. Diabetes complicated the healing process.
I realized that I didn't want to grow old that way and experience a lot of these complications. So I got out of bed today and dressed up. Put my earphones on and started with Priscilla Ahn's Dream. I like walking in the morning to good music and good weather. It sort of cleanses all the discomfort from my body and it becomes easier to shrug off the restlessness that clings all over me. The heat was just right and there was a bit of cool leftover from the dawn.
I decided to listen to a podcast so that I will be more focused and not just aimlessly walk around street corners without a purpose. Listening to encouraging podcasts help. I was even tearing somewhere in between because Joel Osteen was talking about keeping dreams alive.
It doesn't matter how long it takes to chase your dream, just keep at it because keeping at it keeps you productive and that keeps you living with purpose and with purpose you get passion. It doesn't matter if you have a dream that died, dream another dream. It doesn't matter if you can no longer do what you used to do, just do what you CAN do.
There are a lot of things that I can no longer do. And walking for long periods of time is one of them. But surprisingly, I brisked walked for 45 minutes non-stop with Joel Osteen's Southern Twang playing in my ear. I'm not sure how far I was able to go, all I know is that I finished the podcast and went up a steep road without hating how my muscles started to ache after.
Exercise and I never mixed but I suppose finding a creative way to do something that suits me better will get me up an running for it. It's a small win. 45 minutes. But it's got a big dream in the making attached to it.
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Benefits of walking
Walking for fitness can help you achieve a number of important health benefits. For example, you can:
- Reduce your risk of a heart attack. Walking keeps your heart healthy by lowering low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and raising high-density lipoprotein (HDL) cholesterol (the "good" cholesterol). A regular walking program also reduces your risk of developing high blood pressure, a factor that also contributes to heart disease.
- Manage your blood pressure. If you already have high blood pressure, walking may reduce it.
- Reduce your risk of developing type 2 diabetes. Regular exercise reduces your risk of developing type 2 diabetes. If you're a woman, overweight and at a high risk of diabetes, walking can improve your body's ability to process sugar (glucose tolerance).
- Manage your diabetes. If you already have type 2 diabetes, taking part in a regular walking program can improve your body's ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.
- Manage your weight. Walking burns calories, which can help you manage your weight. For example, middle-aged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active.
- Manage stress and boost your spirits. Going for a brisk walk is a great way to reduce stress. Regular walking also can reduce feelings of depression and anxiety.
- Stay strong and active. As you get older, walking for physical fitness can prevent falls, help you stay mobile and maintain your independence.
Prepare yourself before you go walking
Take time to prepare yourself to prevent injuries, such as blisters on your feet or muscle pain.
Wear walking shoes and comfortable, protective clothing
Before you set out, be sure to select comfortable footwear. Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.
Warm up
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm. Warming up your muscles reduces your risk of injury.
Stretch
After warming up, stretch your muscles for about five minutes before walking. Include the calf stretch, quadriceps stretch, hamstring stretch, lower back flexion stretch and chest stretch.
Getting started: Design a program that works for you
To help ensure your success:
Start slow and easy
If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far as or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of three to five minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 minutes of walking five days each week.
Use proper technique to avoid injury and setbacks
Walking is a great exercise because it's so simple to do. But if your posture is poor or your movements exaggerated, you increase your risk of injury.
Measure the intensity of your workout
As you walk, measure the intensity. Knowing your level allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it. You have these options:
- Talk test. If you're so out of breath that you can't carry on a conversation with the person you're walking with, you're probably walking too fast and should slow down.
- Borg scale. This method is a self-assessment of your perceived exertion. You rate how hard you think you're working on a scale that ranges from 6 (no exertion) to 20 (maximal effort). Aim for at least moderate intensity (12 to 14) as you walk.
- Monitor your heart rate (pulse). To find out if you're exercising within the range of your target heart rate, stop exercising to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.
Keep track of your progress
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
Record these numbers in a walking journal you create for yourself or log them in a spreadsheet on your computer. Another option is to use an electronic device to calculate time and distance for you. Options include:
Pedometers. These devices, which you usually attach to your belt or waistband, detect body motion and count your footsteps, displaying the number of steps on a small screen.
Although many pedometers have extra features, such as displaying calories burned and the distance walked or run, you may want to begin by using its primary feature - counting steps.
- High-tech devices. Devices that use GPS satellite technology cost more than pedometers do, but they can track the total and current distance you walk, and even calculate your speed or pace. You may have to program these devices. Some allow you to download stored data to your computer as a way of keeping track of your progress. You wear these high-tech devices on your wrist or attached to your waistband, shoe or arm.
Cool down after each walking session
To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.
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