WelcomeWelcometo theto theLoversLovers

ofof

WALKINGWALKING

A humble presentation by Prof. Wr. V. Viswanadham

WalkingWalkingfor the for the

3 3 iinnccrreeaasseess::

Increase in Increase in HealthHealth, ,

Increase in Increase in HappinessHappiness & &

Increase in Increase in EnergyEnergy

Do you know that Do you know that

youyou havehave

2 2 DOCTORSDOCTORSwith you ? with you ?

YourYourright leg & right leg &

YourYourleft leg.left leg.

• Gives you more energy Gives you more energy • Makes you feel good Makes you feel good

• Helps you to relax Helps you to relax • Reduces stress Reduces stress

• Helps you sleep better Helps you sleep better • Tones your muscles Tones your muscles

• Helps control your appetite Helps control your appetite • Increases the number of calories Increases the number of calories

your body usesyour body uses

WalkingWalking

WALKINGWALKING

to be

the the bestbest that you can be!

WALKINGWALKING

Your energy levels go Your energy levels go upup,,

your spirits soar your spirits soar highhigh,, you look and feel you look and feel

Younger ~ Younger ~ muchmuch Longer!Longer!

WALKINGWALKING

helps helps shape and toneshape and tone your legs, your legs,

sslliimmss

your waist.your waist.

WALKINGWALKINGand your BRAINand your BRAIN

significantly significantly

bbeetttteerrss cognitive functioncognitive function

WALKINGWALKINGboostsboosts

CCRREEAATTIIVVIITTYY

WALKINGWALKING

helps you tohelps you to

sleepsleep better. better.

‘ ‘ Walking is man's best medicine.’Walking is man's best medicine.’

-Hippocrates-Hippocrates

‘ ‘ I've been through every diet under the sun, I've been through every diet under the sun, and I can tell you that and I can tell you that

getting up, getting up, getting out, and getting out, and

walkingwalking

is always the first goal.’is always the first goal.’

- Oprah Winfrey- Oprah Winfrey

More benefits of walking! More benefits of walking! You can You can

sslloow w ddoowwnn

the aging processthe aging process

Walking for a Healthier YouWalking 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

What are the health benefits?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 @ 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

What are the health benefits ?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

Walking correctly is very importantWalking 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.

Why Walking…Why Walking…

• SSimple – no instructors or membership needed.

• AAchievable – can be done nearly anywhere, anytime.

• IInexpensive – no special equipment involved.

SAISAI

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 caloriesVigorously walking for a half an hour burns

200 calories and makes your body burn calories faster the rest of the day.

WALKING

SIMPLEST,

CHEAPEST,

EASIEST EFFECTIVE &

SAFE

• To improve your healthWhat do specialists suggest ???

Reduce Oil intakeReduce Smoking

Go slow on AlcoholModeration 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 ….. ?

Let Let TODAYTODAY

Be a TURNING POINT.Be a TURNING POINT.

You can start with a simple You can start with a simple step. step.

TODAY .TODAY .

Take a brisk walk for 20 minutes per day,

Every day.

Studies have shown

walkingwalking

to be the bestbest form of exercise

that people of all agespeople of all ages can do.

WALKINGWALKING AND

SMOKING

Regular walking

is a positive habit

to replace smoking with.

WALKINGWALKING 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.

WALKINGWALKING AND

FITNESS

Regular brisk walking improves muscle tone,

makes your heart stronger and gives you that bite of fitness.

WALKINGWALKING 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.

WALKINGWALKING AND

CHOLESTROL

Regular walking

can increase the levels of

good cholesterol.

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.

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.

How Often Should I Walk? 30-60 minutes of moderate physical

activity most days of the week. If you can’t 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 A little exercise is better than none, better than none, but more is better than a little.but more is better than a little.

Starting OutStarting 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.

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.

No need of expert guidance

No need of any equipmentNo need of any equipment

Say Say YES YES to Walking to Walking

WALKING WALKING AND AND PATRIOTISMPATRIOTISMA healthier A healthier

YOUYOUcan also mean a can also mean a healthier INDIAhealthier INDIA with a healthier with a healthier

economyeconomy. .

Remember -Remember -

EVERY EVERY

SSTTEEPP

COUNTSCOUNTS

Just a Thought before I take leaveJust a Thought before I take leave

“ In the first month of walking regularly,

you’ll start to feelfeel the difference.”

In the second month,

you’ll seesee the difference.”

In the third month,

others will noticeothers will notice the difference.”

April 8, 2023 45