Published: March 21, 2005
ENERGIZING THE AFRICAN-AMERICAN COMMUNITY TOWARDS BECOMING "A PEOPLE OF WELLNESS": PART 2 - WALKING & WELLNESS
A straightforward dialogue presenting a "Road
Map To Wellness" for black folk
By Wiley Mullins - Founder, Wiley's Healthy Seasonings & Spices
Do
you remember those days in elementary school when our teachers would instruct
us to stand straight next to our desks while they led us in physical exercise?
This was quite a common experience particularly if the weather outside
was too cold or inclement for us to run and play. The two exercise routines
that were the most popular were "Head-Shoulders-Hips-Position"
and "Walking In Place." I remember thinking "Walking In
Place" doesn't feel like "real" exercise. I couldn't have
been more wrong! From all indications, physical fitness experts are lauding
walking as the ideal exercise because it's effective, fun and safe.
African-Americans are in the midst of the most challenging health crisis in our history. The problems appear to mount in severity monthly, particularly the incidence of disease like hypertension, cancer, stroke and diabetes. I'm convinced that the solutions to many of our problems are simple. Could walking be one of those solutions? It's an experience that if utilized correctly can perhaps help reverse problematic health concerns like overweight, hypertension, obesity and even cancer. The benefits gained from a simple walking plan may surprise you! It may just be the Miracle that you've been looking for! Here's why:
* Combined with a good diet, Walking will help you loose weight and keep
it off.
* Walking lowers cholesterol.
* Walking aids in lowering blood pressure.
* Walking reduces tension and stress.
* Walking helps you sleep better.
* Walking boost your immune system.
* Walking reduces the risk of Type 2 diabetes.
* Walking tones your muscles.
* Walking detoxes your body.
* Walking gets you going!
Unlike other physical activities and sports, when you walk you use the largest most complex muscles in your body. This in turn stimulates your body aerobically and your primary muscle system becomes stronger over time particularly if you adopt a regular walking regimen (4 to 5 times weekly)
The benefits of walking are quickly realized. In comparison, running is an aerobically vigorous sport, but runners land with upwards of 4 times their body weight. This is the primary reason that many long distance runners experience knee, ankle and other joint problems after they have become seasoned runners. while walkers always have at least 1 foot touching the ground resulting in much less jolt on the body
Recent studies suggest walking as a necessary component of achieving and maintaining a "Wellness" lifestyle. Exerts from these studies and evaluations are compelling:
* Throughout ones life, regular walking is the primary ingredient for reducing the risk of cardiovascular disease.
* Women who partake regularly in physical activity like walking at least 4 hours weekly, had a 37% lower risk of developing breast cancer when compared to other women who weren't engaged in any exercise program at all.
* Walking stimulates your lymph system. One of your lymph system's key functions is to aid in the production of white blood cells which identify, capture, destroy and remove disease-causing unwanted bacteria from your body.
* Mile for mile, walking burns more fat than running the same distance in less time, and what's great about walking is that you can set your own pace!
Everyone knows how to walk, but here are 6 key tips and strategies to gain the most of your walking experience:
1. Plan and schedule your walks. Clear your calendars at least a week in advance when beginning your walking program. Don't schedule any activities immediately before or after your planned walk so as to not interfere with your exercise program..
2. Invest in a good pair of Walking Shoes. Please don't use your running shoes and walking shoes interchangeably! Running shoes and walking shoes are different. Running shoes must be softer and walking shoes must be firmer. A good pair of walking shoes must fit well, be light weight, absorb shock, have good arch support, offer flexibility with complete range of motion from heel to toe, and your shoe's toe box must have plenty of room for your toes to spread yet firmly encased. Personally, I enjoy wearing Reebok Walking Shoes, because of the great fit. There a lot of other excellent brands like Nike, ASICS, and New Balance that are readily available in Sporting Goods Stores.
3. Early morning and late afternoon walks are preferable versus mid-day walks. Early morning and late afternoon walks are preferable, particularly during the summer given that heat is absorbed from the sidewalks and pavement. Mid-day walks can be tough because noon to 3:00 PM are typically the warmest hours of the day.
4. Develop a strong walking technique? When you walk regardless of your pace be sure to swing your arms. Swinging your arms helps blood to circulate, stimulates your muscles, and strengthens your heart.
5. Walk on an empty stomach! If your stomach is full of food this will cause the energy that should be channeled towards walking to be directed towards digestion. If you must eat something, enjoy a piece of fruit that is easily digested and will offer you a burst of energy.
6. Drink plenty of water. Your body is about 70% water. Drink at least 12 oz. of water before and after a walk. However, you can drink more if you need it. Do not drink any substitutes (sodas, sports drinks, milk or fruit juices) in place of water when exercising.
Stay
Connected! Exciting details are forthcoming about "The National Day
of Walking," the largest national Health & Wellness event ever
directed primarily toward African-Americans scheduled for Summer 2005.
The National Day of Walking kicks off Summer 2005 - A Summer of Wellness
campaign.
Be sure to log onto www.unclewileys.com. You'll discover an exciting program that includes walking as an important element of a Wellness plan. The program is entitled "The Body...The Temple..."
Future articles on "The Road Map to Wellness" include:
Part 3 of 5 - Part Series: Fasting - A Wellness Strategy that's Spiritual
Too!
Part 4 of 5 - Part Series: Wellness Blockers are in Your Kitchen
Part 5 of 5 - Part Series: Wellness at Your Home - Healthy Soul Food
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