Walking back to health
bill morrison
Few people would think of walking as cure for many of the
ailments we all accept as part of our modern lifestyle but it is
now recognised as one of the best exercises you can do at any
age.
* Walking helps regulate the heart.
* Walking, it is believed, can boost the immune system causing
the body to produce killer cells which will destroy any germ
cells they do not recognise. However to achieve this you must
walk every day.
* Walking increases blood flow and raises oxygen levels in the
body. This in turn stimulates the immune system and helps repair
tissue damage.
* Walking burns off calories.
* Walking minimises your risk of bowel cancer (according to a
report by the US Surgeon General).
* Walking makes you feel better and helps reduce stress that is
part of our modern daily life.
* Walking has long been prescribed by doctors and chiropractors
for people with low back pain.
These are just some of the benefits of regular walking and apart
from the cost of a good pair of shoes - it's free!
If you suffer from low back problems you should consider
including walking as part of your regular daily exercise
routine. If your neighbourhood is one where you don't feel
comfortable walking then think about joining a gym and get on
the treadmill with your IPOD or MP3 player.
A recent study by UCLA researchers found that a group of low
back pain patients who did 3 hours brisk walking per week had
considerably less pain and distress than a group who were given
specific low back exercises.
Before you grab your walking shoes and rush outside there are a
few points to consider if you want to reap the maximum benefit
from your walking.
The first is stretching. Always do a few gentle
stretches before and after your walk - find out from your
healthcare practitioner what stretches are the most suitable for
yourself.
The muscles should always be warm before stretching, and the
stretch should always be gentle. Current research indicates that
the stretch should be held for at least 30 seconds to be fully
effective. Always ensure that your breathing is relaxed and
rhythmic - holding your breath will make any stretch
ineffective. It is also important to stretch on both sides to
maintain symmetry. As a general rule do warm up stretching
exercises starting at the top of your body and work downward.
Here are some examples of suitable stretches for walking. Please
note that these are for illustrative purposes only. You should
consult a dedicated book or worksheet before doing these
stretches. HEAD ROLLS - rotate your head around so you end up
with your ear near your shoulder then go the other way. Repeat
this several times, and then do some arm circles.
HIP STRETCH - hold on to a chair and bend your right knee, keep
your spine straight and upright. Lean forward slightly and keep
the left leg straight. Hold for 30 seconds. Switch sides.
LEG STRETCH - stand erect and hold onto a wall or a chair for
support. Now bend one knee behind you so that you can grasp your
foot. Hold your foot against your bottom and gently push your
knee gently back as far as you can. Hold for 30 seconds, and
then repeat with the opposite leg.
CALF STRETCH - keep your spine straight and push lightly against
a wall with open palms. Place one leg forward with knee bent -
this leg will have no weight put on it. Keep other leg back and
straight with and heel down. Gently move your hips toward the
wall until you feel a stretch. Hold 30 seconds. Repeat with
other leg.
HAMSTRING STRETCH - place your foot on a bench or chair with
your toe pointing upwards. You should be standing far enough
away such that your leg is straight. Bend forward slightly from
the waist keeping one hand on the raised leg so that you feel
your hamstring stretch. Hold for 30 seconds then repeat with the
other leg.
Secondly is posture. There is no point in
walking if your posture is all wrong. Before you set out try
this simple check. Stand with your back against a closed door.
Try to align your shoulders against the door. Now try touching
the door with the back of your head, your buttocks and your
heels at the same time. If you can manage this then your body is
in the correct alignment.
Try taking your first few steps with your head held high,
looking straight ahead. Keep those tummy muscles pulled in. Try
to avoid leaning forward when you walk. Don't worry if you find
walking like this a bit strange at first concentrate initially
on holding your head high looking straight ahead after a few
days you will find your are starting to walk more upright
Thirdly and equally important is footwear. If
you suffer from lower back problems consider investing in a good
pair of walking shoes or boots. You should wear comfortable,
low-heeled shoes that provide good arch support. The best shoe
for one person may not necessarily be the most suitable for
another. It may even pay dividends to visit a podiatrist to see
if it would be to your advantage to have heel inserts.
If you are new to walking start off gently, do not overdo it for
the first few sessions. Gradually build up to walking at least
30 minutes each day - this is believed to be sufficient to
decrease your risk of heart disease. If you can build it up to
an hour per day it is believed you will decrease your risk of
breast cancer and type two diabetes.
The information in this article should not be used to diagnose,
treat, or prevent any disease. You should always consult with
your health care professional as to the suitabilty of walking or
any exercises described in this article and especially for
health matters that may require diagnosis or medical attention.
About the author:
Bill Morrison has his own website http://www.help4urback.com
where he describes his own personal experiences coping with
lower back pain and sciatica. He also includes personal
recommendations for people who suffer from sciatica or lower
back pain including what books to buy, TENs machines, and what
web sites to check out.
Few people would think of walking as cure for many of the
ailments we all accept as part of our modern lifestyle but it is
now recognised as one of the best exercises you can do at any
age.
* Walking helps regulate the heart.
* Walking, it is believed, can boost the immune system causing
the body to produce killer cells which will destroy any germ
cells they do not recognise. However to achieve this you must
walk every day.
* Walking increases blood flow and raises oxygen levels in the
body. This in turn stimulates the immune system and helps repair
tissue damage.
* Walking burns off calories.
* Walking minimises your risk of bowel cancer (according to a
report by the US Surgeon General).
* Walking makes you feel better and helps reduce stress that is
part of our modern daily life.
* Walking has long been prescribed by doctors and chiropractors
for people with low back pain.
These are just some of the benefits of regular walking and apart
from the cost of a good pair of shoes - it's free!
If you suffer from low back problems you should consider
including walking as part of your regular daily exercise
routine. If your neighbourhood is one where you don't feel
comfortable walking then think about joining a gym and get on
the treadmill with your IPOD or MP3 player.
A recent study by UCLA researchers found that a group of low
back pain patients who did 3 hours brisk walking per week had
considerably less pain and distress than a group who were given
specific low back exercises.
Before you grab your walking shoes and rush outside there are a
few points to consider if you want to reap the maximum benefit
from your walking.
The first is stretching. Always do a few gentle
stretches before and after your walk - find out from your
healthcare practitioner what stretches are the most suitable for
yourself.
The muscles should always be warm before stretching, and the
stretch should always be gentle. Current research indicates that
the stretch should be held for at least 30 seconds to be fully
effective. Always ensure that your breathing is relaxed and
rhythmic - holding your breath will make any stretch
ineffective. It is also important to stretch on both sides to
maintain symmetry. As a general rule do warm up stretching
exercises starting at the top of your body and work downward.
Here are some examples of suitable stretches for walking. Please
note that these are for illustrative purposes only. You should
consult a dedicated book or worksheet before doing these
stretches. HEAD ROLLS - rotate your head around so you end up
with your ear near your shoulder then go the other way. Repeat
this several times, and then do some arm circles.
HIP STRETCH - hold on to a chair and bend your right knee, keep
your spine straight and upright. Lean forward slightly and keep
the left leg straight. Hold for 30 seconds. Switch sides.
LEG STRETCH - stand erect and hold onto a wall or a chair for
support. Now bend one knee behind you so that you can grasp your
foot. Hold your foot against your bottom and gently push your
knee gently back as far as you can. Hold for 30 seconds, and
then repeat with the opposite leg.
CALF STRETCH - keep your spine straight and push lightly against
a wall with open palms. Place one leg forward with knee bent -
this leg will have no weight put on it. Keep other leg back and
straight with and heel down. Gently move your hips toward the
wall until you feel a stretch. Hold 30 seconds. Repeat with
other leg.
HAMSTRING STRETCH - place your foot on a bench or chair with
your toe pointing upwards. You should be standing far enough
away such that your leg is straight. Bend forward slightly from
the waist keeping one hand on the raised leg so that you feel
your hamstring stretch. Hold for 30 seconds then repeat with the
other leg.
Secondly is posture. There is no point in
walking if your posture is all wrong. Before you set out try
this simple check. Stand with your back against a closed door.
Try to align your shoulders against the door. Now try touching
the door with the back of your head, your buttocks and your
heels at the same time. If you can manage this then your body is
in the correct alignment.
Try taking your first few steps with your head held high,
looking straight ahead. Keep those tummy muscles pulled in. Try
to avoid leaning forward when you walk. Don't worry if you find
walking like this a bit strange at first concentrate initially
on holding your head high looking straight ahead after a few
days you will find your are starting to walk more upright
Thirdly and equally important is footwear. If
you suffer from lower back problems consider investing in a good
pair of walking shoes or boots. You should wear comfortable,
low-heeled shoes that provide good arch support. The best shoe
for one person may not necessarily be the most suitable for
another. It may even pay dividends to visit a podiatrist to see
if it would be to your advantage to have heel inserts.
If you are new to walking start off gently, do not overdo it for
the first few sessions. Gradually build up to walking at least
30 minutes each day - this is believed to be sufficient to
decrease your risk of heart disease. If you can build it up to
an hour per day it is believed you will decrease your risk of
breast cancer and type two diabetes.
The information in this article should not be used to diagnose,
treat, or prevent any disease. You should always consult with
your health care professional as to the suitabilty of walking or
any exercises described in this article and especially for
health matters that may require diagnosis or medical attention.
About the author:
Bill Morrison has his own website http://www.help4urback.com
where he describes his own personal experiences coping with
lower back pain and sciatica. He also includes personal
recommendations for people who suffer from sciatica or lower
back pain including what books to buy, TENs machines, and what
web sites to check out.
posted by The Editor at
5:47 AM
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