![]() ![]() doi:10.1038/s42003-xĬenters for Disease Control and Prevention. Investigation of a UK biobank cohort reveals causal associations of self-reported walking pace with telomere length. Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults. Efficacy of moderate-intensity walking provided feedback by ECE PEDO on abdominal fat in overweight and obese women: A randomized, exercise study. doi:10.3945/ajcn.114.100065Ĭenters for Disease Control and Prevention. Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC). You may want to end with a stretching routine.Įkelund U, Ward HA, Norat T, et al. A 2017 report also suggests that brisk walking can. Cool down for 1 to 3 minutes: Finish your walk at an easy pace. These benefits include reducing the risk of heart disease, diabetes, and some types of cancer, such as bladder, breast, and colon cancer.Pay attention to how hard you are breathing when you are in the moderate-intensity zone so you can gauge it without taking your pulse. If you are not yet in the zone, speed up your arm motion to pick up the pace. Take your pulse: Check after 2 minutes to see if you are in the moderate intensity zone.Your feet will move as fast as your arms move. Speed up to a brisk pace for 20 minutes: As you speed up, use arm motion to set your walking pace.You may want to extend this easy pace if you still feel muscle or joint stiffness. Start at an easy pace for 1 to 3 minutes: Warming up at an easy pace allows you to adjust your walking posture and get the blood flowing to your leg muscles.Stand up straight, suck in your gut, tuck in your butt, put your eyes forward, and keep your chin parallel to the ground. ![]() Posture won't just let you speed up to a brisk pace, but also enables deep breathing. Focus on the right posture: Posture is the key to brisk walking.If you prefer a full stretching routine, use these walking warm-up stretches. Start at the top with a few shrugs and shoulder circles to loosen your neck and shoulders. Prepare to walk: If you have been sitting for a while, loosen up for a minute before you go for a walk. ![]()
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