2011 jan09 walking -[please download and view to appreciate better the animation ]
DESCRIPTION
2011Jan09 – Walking – a presentation made for Walkers Club of Hyderabad – Prashanth – Walkers International – District 301 on the occasion of Installation of Wr. Ln. Konduru Sai Baba mjf as District Governor at the Federation of Andhra Pradesh Chambers of Commerce & Industry Auditorium, Hyderabad.TRANSCRIPT
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