2011_Jan_09_Walking

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Welcome to the Lovers of WALKING
A humble presentation by Prof. Wr. V. Viswanadham
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Walkingfor the 3 increases Increase in
Health, Increase in Happiness Increase in
Energy
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Do you know that you have2 DOCTORSwith you ?

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Yourright leg Yourleft leg.
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Walking

• Gives you more energy
• Makes you feel good
• Helps you to relax
• Reduces stress
• Helps you sleep better
• Tones your muscles
• Helps control your appetite
• Increases the number of calories
• your body uses

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WALKING to be the best that you can be!
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WALKING Your energy levels go up, your spirits
soar high, you look and feel Younger much
Longer!
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WALKING helps shape and tone your legs, slims
your waist.
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WALKING and your BRAIN significantly betters
cognitive function
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WALKING boosts CREATIVITY
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WALKING helps you to sleep better.
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Walking is man's best medicine. -Hippocrates
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I've been through every diet under the sun,
and I can tell you that getting up, getting
out, and walking is always the first goal. -
Oprah Winfrey
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More benefits of walking! You can slow down
the aging process
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Walking for a Healthier You

• Best, safest, and most natural form of exercise
• Effective form of exercise for all ages
• Effective form of exercise for all states and
  levels of health
• Increases our sense of well-being
• We are actually designed for lengthy, regular
  walking
• Need not be strenuous to reap significant health
  benefits

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What are the health benefits?

• Brisk walk of 20 minutes three times weekly
• Lowers LDL bad cholesterol levels and
• raises HDL good cholesterol levels
• Stimulates blood circulation
• Strengthens the heart
• Helps control weight
• a brisk 1 hr walk burns _at_ 400 calories for the
  average person
• Helps reduce stress and depression
• Keeps you emotionally healthy and enhances your
  well-being
• Develops and maintains better coordination
• Prevents osteoporosis
• builds strong bones and slow bone loss

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What are the health benefits ?

• Reduces high blood pressure
• Can help ease back discomfort
• Improves your muscle tone
• leads to lean, toned muscles, keeping you
  flexible and active
• Develops strength, stamina and endurance
• slows down the ageing process, keeping you fit,
  agile and mobile
• Boosts your energy level
• Lower your incidence of illness
• Increase your metabolism
• Best exercise for the brain

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Walking correctly is very important

• Walk with your chin up and your shoulders held
  slightly back.
• Walk so that the heel of your foot touches the
  ground first.
• Roll your weight forward.
• Walk with your toes pointed forward.
• Swing your arms as you walk.

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Why Walking
SAI

• Simple no instructors or membership needed.
• Achievable can be done nearly anywhere,
  anytime.
• Inexpensive no special equipment involved.

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Walking and Weight

• For every pound you want to lose,
• you must expend
• 3,500 calories worth of energy
• above the total you consume.
• Please remember that
• 1 pound 3,500 calories
• Vigorously walking for a half an hour burns
• 200 calories and makes your body burn calories
  faster the rest of the day.

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• WALKING
• SIMPLEST,
• CHEAPEST,
• EASIEST
• EFFECTIVE
• SAFE

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• To improve your health
• What do specialists suggest ???
• Reduce Oil intake
• Reduce Smoking
• Go slow on Alcohol
• Moderation in everything
• Meditate,
• Exercise
• Yogasanas,
• Pranayama
• Stress Management
• You are most welcome to do all that and may be
  much more.
• One sure thing all of you can do
• right from today is .. ?

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Let TODAY Be a TURNING POINT. You can start
with a simple step. TODAY .
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• Take a brisk walk
• for 20 minutes per day,
• Every day.

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• Studies have shown
• walking
• to be the best form of exercise
• that people of all ages can do.

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• WALKING AND
• SMOKING
• Regular walking
• is a positive habit
• to replace smoking with.

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• WALKING AND
• BLOOD PRESSURE
• Regular walking makes the heart
• work more efficiently and
• improves blood circulation.
• Blood vessels become more elastic and
• the amount of oxygen delivered
• to the tissues increases.

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• WALKING AND
• FITNESS
• Regular brisk walking
• improves muscle tone,
• makes your heart stronger
• and gives you that bite of fitness.

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• WALKING AND
• STRESS
• Walking is one easy way
• to deal with tension, anxiety and stress.
• Studies show that people
• who exercise regularly
• can cope better with various stresses of life.

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• WALKING AND
• CHOLESTROL
• Regular walking
• can increase the levels of
• good cholesterol.

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How Do I Start a Walking Program?

• Think of your walk in three parts
• warm-up,
• walking,
• cool-down.
• Drink water
• before,
• during and
• after.

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How Do I Start a Walking Program?

• Establish a regular walking routine, with some
  flexibility for weather and schedule changes.
• Find a walking partner.
• Wear correct clothing and shoes.
• If walking outside, wear the proper clothing.
• Choose a safe place to walk.

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How Often Should I Walk?

• 30-60 minutes of moderate physical activity most
  days of the week.
• If you cant do 30- min.of continuous exercise,
  you can still get benefits from two or three
  10-minute exercise sessions throughout the day.
• A little exercise is
• better than none,
• but more is better than a little.

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Starting Out

• Measure average daily steps or time.
• Start on a level surface.
• Start at a slow steady pace and build up to a
  quicker one. Stay at a pace where talking is
  possible but singing is difficult.

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Keeping it Up

• Increase daily steps each week. Experts
  recommend 10,000 daily steps a day for long term
  health. Set yourself a daily goal.
• Move arms.
• Increase time.
• Increase intensity - reach your target heart rate.

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Say YES to Walking
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WALKING AND PATRIOTISM A healthier YOU can also
mean a healthier INDIA with a healthier economy.
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Remember - EVERY STEP COUNTS
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Just a Thought before I take leave

• In the first month of walking regularly,
• youll start to feel the difference.
• In the second month,
• youll see the difference.
• In the third month,
• others will notice the difference.

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Wr. Ln. Konduru Sai Baba mjf
Our walkers' international district - 301
walkers club of hyderabad PRASHANTH District
Governor
Enjoy Walking Enjoy Fitness
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Join walkers international
"Look beyond yourself"
LET US JOIN HANDS TO BUILD A HEALTY INDIA
THANK YOU VISWAM.VANGAPALLY_at_GMAIL.COM
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Thank you once again
8 January 2011
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