Health and Fitness
The Importance of Breathing
The most important function of our bodies, and the one most taken-for-granted, is our breathing. From the second we are born, until the second we die, we breath. Our existence is measured by our breathing. It is more important than food which we can go weeks without, or water which we can go days without. We can only go a matter of a few minutes without oxygen. Breathing is the exchange of carbon dioxide from within our bodies with oxygen molecules from the air outside us. Our brains can suffer irreversible damage if it is cutoff for more than a few minutes from this exchange. Everything we do, the lifestyles we maintain, the emotions we feel, and the choices we make each day are influenced by our breathing. Breathing affects every system of our bodies, which in turn affects our memories, and our levels of energy and concentration. When we are excited or angry, the rhythm of our breathing increases. When we are relaxed or sleeping, it slows down. Most people breath incorrectly - breathing shallow - and are not even aware of it. We 'forget' to breath deeply by bringing air down to the lower part of the lungs where the richest blood supply is. Instead we only bring air into the upper portions of our lungs depriving our bodies of rich oxygen. Ask yourself these questions: Where do I 'feel' my breaths? Where do they start from? Are there particular areas of my body where my breathing is more noticeable, where is the most movement - such as my nose, my chest, or my abdomen? Am I using my diaphragm? The diaphragm is a dome-shaped muscle just below our rib cage. When we inhale, it presses downward, and as we exhale it contracts upward forcing the air out of our lungs.
Become aware of your breathing 'habits.' Notice if you are using your diaphragm - breathing deeply - or just bringing air into the upper regions of the lungs. Practice deep breathing by taking 'breathing breaks' throughout the day. Place your hand on your abdomen, take a deep breath in and feel the movement in your lower abdomen. This type of breathing is sometimes referred to as 'belly breathing.'
These 'breathing breaks' provide an excellent tool for maintaining our bodies' health, while reducing stress levels. Whenever you may feel yourself getting anxious or nervous, and your breathing level increases, take some deep breaths. This slows your heart rate, helping in the long run to reduce the likelihood of such things as heart disease and high blood pressure.
Walking
The most difficult hurdle in starting any walking or fitness program is developing the habit. Again, remember these benefits to help you gain and maintain motivation:
Burns calories
Strengthens back muscles
Slims your waist
Easy on your joints
Strengthens your bones
Lowers blood pressure
Allows time with family and friends
Shapes and tones your legs and butt
Cuts cholesterol
Reduces risk of heart disease, diabetes, and more
Reduces stress
Improves quality and duration of sleep
Improves mood and outlook on life
Can be done almost anywhere
Requires no equipment
AND it's Free...
Benefits
Good for heart health. Walking strengthens our hearts, keeping them pumping.
Good for our brains. Any physical exercise gets more blood and oxygen to the brain. This aids in better reasoning, better memory, clarity of thought and perception - boosting your ability to make decisions, solve problems, and focus.
Good for bone health. If a leisurely walk a few times a week is what suits you, the impact on your bones is low. Consistent movement and staying active keeps our muscles and bones flexible.
Walking lessens depression and helps to build positive thinking processes. Regular walks can be an escape from daily stress. It gives you the space and time to let go of negative thoughts, creating an optimistic outlook and helping to prevent anxiety - which also improves your immune system. Aerobic activity releases hormones, like adrenalin - which are key players in boosting your mood. The release of endorphins help to relieve pain and create a sense of well-being. Exercise allows you to relax, rest, and sleep better. A good night's rest is vital for a healthy body and mind. You'll broaden your self-motivation and will power, helping you to gather the drive to start each day.
Reduces some forms of cancer. Improves fitness. Improves physical function and muscle tone.
A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is recommended, and at a 3 to 4 mile-per-hour pace. If you've been sedentary for some time, starting out at a slower pace is best, but your pace will increase if you walk regularly, and often without you realizing it.
Getting Started
Again, for those who have been sedentary for a while, consult your physician to get a status on your health. Start out slow and easy - for beginners. Just head out the door. Walk for 5 minutes and return. The next day, add another 5 minutes out and back. Then increase by 3 to 5 minutes a week and before you realize it, you'll be up to the US Surgeon General's recommended 30 minutes a day - at least 5 days a week.
Once you've achieved a consistent walking regimen, try power-walking if you want to increase speed. Start out with normal walking for 5 to 10 minutes as a warm-up and then increase your pace. A good measurement for your speed/pace is being able to carry on a conversation with someone while power-walking - and not becoming short of breath. Still, you'll be surprised how energy-draining power-walking can be, so gradually increase your power walks and the time you spend on them within your 30 minute daily routine.
Never leave the house, or perform any exercise regimen, without drinking plenty of liquids before, during, and after.
A wise start-up to your regimen is including a warm-up to your routine - walking slower at first. End the regimen with a cool down - again, walking at a slower pace than during the actual walk. During your walk, perform some flexibility exercises. These 'breaks' in the walk flex out muscles more and help in the prevention of injuries.
Stretching
The following five easy stretches before and after you walk are important for injury prevention and flexibility. Work into each stretch until you feel the tension (not pain) in the intended muscle and hold the stretch until it feels looser.
One important rule about stretches: do not stretch a 'cold' muscle. A slower leisurely 3 to 5-minute walk is an excellent warm-up.
Calf stretch -- Stand away from a wall at arms length and lean against the wall. Put one leg straight back and the other bent underneath you. Keep back straight and lean hips forward. Keep rear leg straight with heel on ground. Repeat for other leg.
Other Calf Stretches
1. Stand on your toes on a step or curb. Hold on to something for balance. Remove your left foot and slowly allow the right heel to move down. Hold this position. Be sure to keep you body upright and straight. Release and repeat on the other side.
2. Take a big step forward with your left foot, keeping you right heel on the ground. Hold the position and repeat on the other side. Be sure to keep your body upright and your abs tight, do not arch your back.
Side stretch -- Stand with both arms straight up over head (or leave the right arm at your side). Lean to one side (either with both arms or the left arm), then the other.
Torso Twist -- Stand with both arms out to side with elbows just slightly bent. Feet should be at shoulder width or slightly wider. Twist your torso to the right and then the left, alternating back and forth slowly. Try not to twist anything below your waist.
Quadriceps (thighs) -- While leaning against a wall, reach back with your left hand and grab your right ankle. Pull your foot back and away from your buttocks. Repeat for other side.
Hamstrings (back of legs) -- Standing up, place your right foot out about 18 inches in front of your body with toe pointed up. Bend your left leg slightly. Reach down with both hands toward your right foot. Repeat for other side. Or, you can sit down on the edge of your bed, or a park bench, with one leg raised and the other on the floor and reach with both hands until you feel the stretch in the back of the leg.
Neck -- Turn and look over your right shoulder and hold. Repeat on the left side. Do not hyper-extend the neck or tilt it backwards. Next, gently drop the head so that the ear goes towards the right shoulder and hold. Return to upright position. Repeat forward and on the left side. Keep the spine in an upright position and don't hyper-extend the neck, jerk, or tilt the head backwards.
Flexibility Exercises
Toe points -- Stand on one leg and lift the other foot off the floor in front of you. Gently point your toe away from you and hold for a few seconds. Next flex your foot pointing your toes up. Do this five or ten times on each foot.
Ankle Circles -- While standing on one leg lift the other foot off the floor. Gently point your toe and rotate your ankle. Do about ten circles in each direction. This exercise can be performed while standing, sitting, or lying on your back with leg raised.
Arm Circles -- Hold your arms straight out from your side parallel to the ground. Make small circles going backward, gradually getting larger and larger. Rest for a second and do the same thing in the forward direction.
While walking, pay attention to your posture. Walk tall. Picture extending your body skyward. Keep chin up and eyes straight ahead. Shoulders should be back and relaxed. Focus on your abdominal muscles and your gluteous maximus(!) and tighten them as you develop and maintain a natural stride.
