Exercise will improve your muscle tone and blood vessels, improve the efficiency of your heart and lungs, aid in digestion, improve maximum oxygen intake, improve overall condition of your body, change your whole outlook on life, encourage sleep at night, slow down your aging process, reduce difficult and painful menstruation, and improve children’s growth.
You should walk 21 miles per week, which is approximately 3 miles per day seven days per week for approximately one hour. This exercise should be a very brisk, steady walk, if possible. IF you can exercise and carry on a basic conversation, then that’s the correct rate for you.
Judicious exercise would induce the blood to the surface and thus relieve the internal organs. Brisk, yet not violent, exercise in the open air, with cheerfulness of spirits, will promote the circulation, giving a healthful glow to the skin, and sending the blood, vitalized by the pure air, to the extremities.
Neglecting to exercise the entire body, or a portion of it, will bring on morbid conditions. Inaction of any of the organs of the body will be followed by a decrease in size and strength of the muscles, and will cause the blood to flow sluggishly through the blood vessels.
Exercise is very essential to good health and keeping fit. The Acronym “FIT” Embodies the ingredients of a good exercise program. “F” stands for frequency or how often one should exercise. “I” stands for the Intensity or how hard and vigorous one should exercise. “T” stands for the amount of Time one should exercise for.
Exercise will help you to:
- Burn calories.
- Increase strength and endurance.
- Cause you to feel better and have more energy.
- Optimize heart health.
- Cause you to live a longer happier life.
- Lower blood pressure and resting heart rate.
- Lower LDL cholesterol levels in the blood and raise HDL cholesterol.
- Strengthen bones by retaining calcium.
- Lift depression. (Exercise in open air)
- Relieve anxiety and stress.
- Increase overall energy and efficiency in all areas of our lives.
- Maintain desirable weight levels (exercise in the open air).
- Improve circulation.
Of all the structures of the body, more than half (54%) of a fit person is muscle. As the intensity of exercise rises, blood flow through the muscles greatly increases.
Exercise will aid the work of digestion. To walk out after a meal, hold the head erect, put back the shoulders, and exercise moderately, will be a great benefit. The mind will be diverted from self to the beauties of nature. The less the attention is called to the stomach after a meal, the better. If you are in constant fear that your food will hurt you, it most assuredly will. Forget self, and think of something cheerful. A digestive walk of 15 to 30 minutes after each meal will aid indigestion. It will also prevent the blood sugar levels form spiralling too high and stabilize it, which is great for Diabetics.
Exercise quickens and equalizes the circulation of the blood, but in idleness the blood does not circulate freely, and the changes in it, so necessary to life and health, do not take place.
Exercise has an immediate and prolonged effect on blood sugar among diabetics. One hour of continual walking is equal to 20 units of insulin. Diabetics have little need for medication soon after going on this exercise program. When a Diabetic goes walking, they must take along a fruit. If the blood sugar dips, while out on the walk, eating the fruit will help to stabilize it.
Institutions should encourage their patients to live healthfully and to take an abundance of exercise. This will do much to restore them to health. Lets seats be placed under the shade of the trees, that the patients may be encouraged to spend much time outdoors.
Morning exercise, walking in the free, invigorating air of heaven, or cultivating flowers, small fruits, and vegetables, is necessary to a healthful circulation of the blood. It is the surest safeguard against colds, coughs, congestion of the brain, inflammation of the liver, the kidneys, and the lungs, and a hundred other diseases.
When the weather will permit, all who can possibly do so ought to walk in the open air every day, summer and winter. But the clothing should be suitable for the exercise, and the feet should be well protected. A walk, even in winter, would be more beneficial to the health than all the medicine the doctors may prescribe. For those who can walk, walking is preferable to riding.
The muscles and veins are enabled better to perform their work. There will be increased vitality, which is so necessary to health. The lungs will have needful action; for it is impossible to go out in the bracing air of a winter’s morning without inflating the lungs.
What is the best form of exercise?
Walking, in all cases where it is possible, is the best remedy for diseased bodies, because in this exercise all organs of the body are bought into use. Many who depend upon the movement could accomplish more for themselves by muscular exercise than the movements can do for them. In some cases, want of exercise causes the bowels and muscles to become enfeebled and shrunken, and these organs that have become enfeebled for want of use will be strengthened by exercise. There is no exercise that can take the place of walking. By it the circulation of the blood is greatly improved.
Walking exercises the involuntary muscles and organs. It also reverses and prevents diseases like Diabetes, High Blood Cholesterol, High Blood Pressure, Arthritis and obesity.
Walking first thing in the morning burns predominantly fat.
Walking later in the day follows a 50-50% plan, that is, burns 50% sugar and 50% fat.
Walking strengthens the bones; as each step immediately increases calcium absorption.
Compared to walking, running or jogging, results in over-taxation of the joints and wear away the cartilage causing joint problems later on.
Studies show that intense exercise regimes such as aerobics, athletics or swimming, more than 5 hours a week enlarges the heart. During intensive prolonged endurance or strength training, the body signals the heart to pump more blood through the body to counteract the oxygen deficit building in the skeletal muscles. It is a natural physical adaption of the body to deal with high pressures and large amounts of blood that can affect the heart during these periods of time. Over time, the body will increase both the chamber size of the left ventricle, the muscle mass and wall thickness of the heart.
In May 2013, the Life Science Division at Lawrence Berkeley National Laboratory looked at data from 33,000 runners and nearly 16,000 walkers to compare the relative health benefits of each activity. The following was the results.
Reduced High Blood Pressure
Cardiovascular Heart Disease
Those who engage in frequent mental activities should exercise regularly.
The exercise of the brain in study, without corresponding physical exercise, has a tendency to attract the blood to the brain, and the circulation of the blood through the system becomes unbalanced. The brain has too much blood and the extremities too little. There should be rules regulating their studies to certain hours, and then a portion of their time should be spent in physical labour. And if their habits of eating, dressing, and sleeping are in accordance with physical law, they can obtain an education without sacrificing physical and mental health.
Gardening is also one of the best forms of exercise. Equipment for gardening: Hoe, Shovel, Spade, Wacker, Lawn Mower, MTD 956-04015B Variable Speed Pulley Assembly, Fork, Hand Tools, etc…
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