![]() Walk at a steady pace, swing your arms freely and stand as straight as you can. walk the dog once a week, or play an occasional game of golf, start by walking for 10 or 15 minutes, three or four times a week at a comfortable level. After a few weeks, you should find that you can walk a little further and faster, and may want to gradually increase the frequency to five, six or seven times a week. If you rarely do any physical activity e.g. You might like to consider including a warm-up and stretch at the start of every walk and, when possible, at the end. Warm-up and stretchĪ gentle warm-up and some simple stretching is a good way to improve flexibility, prepare muscles for being active and prevent injuries. If you are on medication for your condition, ensure you have taken your medication correctly before undertaking activity and/or carry as appropriate (discuss this with your doctor), and walk at your own pace, being careful not to overdo it. breathlessness, low blood sugar or pain) that may be made worse. If you have a medical condition that could be affected by activity (like heart disease, angina, high blood pressure, diabetes or asthma), you must carefully monitor any symptoms (e.g. If you have a medical condition and/or you are significantly increasing your level of activity by undertaking Heart Foundation Walking activities, you must ask your health professional whether it is safe for you to participate. Here are some tips on how to get started and how to prepare for walking. If you're just getting back into exercise, you should start your walking program gradually. Take time to gradually progress into your workout and cool down when you’re done being physically active.Walking is an excellent form of exercise for people of all ages and abilities. Exhale as you stretch, inhale while holding the stretch. The stretch should be strong, but not painful.If you feel you need more, stretch the other side and return for another set of stretching. Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute.Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness. It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. A cool-down after physical activity allows a gradual decrease at the end of the episode. This means if you stop too fast, you could pass out or feel sick. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.Ĭooling down after a workout is as important as warming up. Do whatever activity you plan on doing (running, walking, cycling, etc.) at a slower pace (jog, walk slowly).The more intense the activity, the longer the warm-up. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. Warm upīefore you exercise, think about warming up your muscles like you would warm up your car. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. It keeps the blood flowing throughout the body. Warming up, such as low-heart rate cardio, prepares the circulatory and respiratory system for the upcoming ‘age- and type-appropriate target heart rate’ exercising, whether it’s endurance or sprint type of activities.” “Stretching allows for greater range of motion and eases the stress on the joints and tendons, which could potentially prevent injury. “Warming up before any workout or sport is critical for preventing injury and prepping your body,” said Johnny Lee, M.D., director of the Asian Heart Initiative at the New York University Langone Medical Center and president of New York Heart Associates in New York City. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart. It also raises your muscles’ temperature for optimal flexibility and efficiency. So what’s the big deal?Ī good warm-up before a workout dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. “Stretching also makes many people feel better during and after exercise and in some people decreases muscle pain and stiffness.” When done properly, stretching activities increase flexibility. "Warming up and cooling down are good for your exercise performance - you’ll do better, faster, stronger - and for your heart since the increased work on the heart ‘steps up’ with exercise,” said Richard Stein, M.D., professor of cardiology in the Department of Medicine at New York University and co-director of Cardiology Consult Services. National Hypertension Control Initiative.Pets and Your Health / Healthy Bond for Life.
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