We have all heard how beneficial walking is. One study indicates that walking just 30 minutes a day, (about a mile and 1/2 for the average person) most days of the week, will lower your real age by 2 years, in only 6 months.
This is important to me because within the past 2 years, more than 30 individuals known to me or my family died, who were between the ages of 45 and 62. Cancer, diabetes and massive heart attack were the main culprits. Walking has been proven to some measure prevent all three.
My husband’ s doctor told him that walking can grow new blood vessels. Keeping this in mind, you can have high expectations, and keep, disappointment low. Here are 8 tips that my husband and I found helped us immensely.
Before you begin, stretch your muscles. This will reduce get the kinks out, plus reduce pain and cramping. Reach down to touch your toes without bending your knees. Do this at least 5 times. Squat down and raise back up at least 5 times. Raise both arms in the air/. Keeping them straight , slowly lean your body to the left as far as possible, straighten up then move to the right. Do this at least 5 times.
2. Get your supplies ready
Make sure you have your keys, cell phone, sun glasses, and bottled water. I see people walking with canes and oxygen tanks. They did not let these issues stop them and neither should you.
3. Dress comfortable
Wear clothing that does not cut off circulation, and makes it easy for you to breath. Be especially sure to have on shoes that fit properly.
4. Pace yourself
I am used to walking/jogging on a daily basis. When my husband did his first 2 mile walk with me, I made sure to slow down my pace. When he stopped to rest, I stopped. He also would stretch his supper torso each time he stopped to rest.
5. Walk in an area where you can sit down and regain your strength.
If you are new to walking, find a place to walk where you can rest if you need to. Before we finished the first mile, my husband said it felt as if he had walked 4 or 5 miles. We walked the Countryside Green way, which concludes at Countryside park.
We sat on the benches, drank our water, and enjoyed the sunshine and nice breeze.I was so proud of my husband because normally he cannot walk more than 5 blocks at one time. I hope this 2 mile walk is only the first of many more.
7. Stay in your own lane.
Do not worry about those who are walking faster, or slower. Just do your own thing. My husband and I stopped and rest whenever he needed to. We saw people dragging behind us, and passing us along the way.
I used to be so upset when I could not keep up with the pace of my 32 year old ft tall son. I thought it meant I was not fit. I realize now that there is 23 years difference in our ages, and I am not suppose to be able to keep up with him.
8. Relieve pain
If you are sore when you return home or the next day, take a bath in Epsom salts. Pomegranate juice or concord grape juice will relax your blood vessels so that blood can flow freely. Tart cherry juice will help you relax and sleep. Dark chocolate sunflower seeds and walnuts have been shown to relieve arthritis pain.