The joys of walking

But going on foot has other benefits too. Most people will agree that a ten to twenty minute walk in the air is a great way to clarify your thoughts and put your problems into perspective. One aspect of walking that is under-appreciated is how much it can enhance your creativity. “Studies have shown that spending as little as an hour a week in a natural area can have a positive influence on creativity” says James A. Swan, PhD, author of Nature as Teacher and Healer. New ideas, thoughts and emotions often surface during a walk. Be sure to write these down immediately after your walk, or perhaps keep a small Dictaphone on you to record such thoughts. Walking gets you away from the crowds. Studies have shown that 80% of people stay within 300 yards of their vehicle, so by going that extra distance you will quickly get into quieter, less disturbed areas. Many people enjoy listening to music while walking. Personally I do not like being divorced from my natural surroundings. I find that a better use of walking is to increase one’s sensual awareness, particularly if you are in a natural setting. Use all your senses to gain a greater appreciation of your environs. Learn to read the countryside with your eyes – the broader canvas painted by glaciers and erosion, the impact of humans and especially older traces thereof; the presence of old habitations, field walls and drains, quarries, gravel pits, decaying fence posts, second growth forest. Watch for animal tracks and signs, listen and try to identify bird song, the drumming of woodpeckers, the rustle of creatures rummaging in the undergrowth, the sighing of wind through the trees, the first flowers and buds to appear, shapes and patterns in the clouds. Feel the shape and texture of bark, flowers and leaves (but learn to identify and avoid poison ivy). Smell the aroma of freshly mown grass, the varying scent of new flowers, the rich scent of different fungi, decaying wood and leaf mould, the warm air from the south, and the cold, crisp air from the north. A walk is a great way to share valuable time with family, friends and colleagues. Rather than always going out on your own, ask someone to join you. Next time you have a meeting why not take it outdoors? You may well find that the fresh air will help you ‘think outside the box’ and inspire greater creativity. Walking and hiking is an easy way to meet some wonderful people, perhaps even your next partner, and many clubs offer hikes especially for singles, dog owners and others. For those seeking to blend a physical challenge with fun, orienteering is the ideal participation sport for young and old. Called a “thinking sport”, it involves a combination of map reading and decision-making skills. There are levels to suit all ages and skills, in addition to enjoying a great workout. Walking vacations are becoming an increasingly popular mode of exploration. Rambling through the countryside gets one closer to its heart than any other mode of travel. Close your eyes awhile and imagine the scent of wild rosemary and sage assailing your nostrils as you brush past these herbs on a trail in France, or the coolness of a mossy glade in an Irish oak wood. Birds and other wildlife flit around you, while all the while you are absorbing information imparted by your guide on the local history and culture. Hiking uphill to a castle or a town gives you a greater appreciation for what life might have been like there during the mediaeval period, or why that situation was chosen in the first place. And your reward? Arriving at a shady taverna for lunch, ordering a cool drink, then sitting and perusing the menu of fresh, locally produced foods. There are few better experiences. Such small group travel experiences particularly suit single travelers. It is a safe environment, sharing experiences with others, and having the advantages of a knowledgeable local guide. From a good guide, someone inspiring and entertaining, you will learn infinitely more than from any number of guide books, get introduced to locals, and have your personal interests attended to.

Cardio exercise

Everyone has wondered at some point in time which cardio exercise is better. To put it in simple terms, both low and high intensity exercises will help you to burn off body fat. The question here is which is the most effective to burn off more body fat. When scientists first discovered that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy. During low intensity exercises, your body will burn a lot of fat. If your wondering whether or not it works, the answer is no because there are so many obese people still around. Even though they are working out with low intensity routines, it still makes you wonder how it can be. The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming. During a high intensity exercise such as running, the body will burn a lot more calories. Even if some of the calories burnt are from glycogen, there are still many fat calories burned as well. To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won't be converted to body fat when they are left unused for energy. High intensity cardio exercise will juice up your metabolism even after you have completed your workout. What this means, is that your body will continue to burn body fat hours after you have left the gym. This effect is nearly non existent in low intensity cardio or aerobic workout. Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity. You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so. Then, walk briskly again until you have caught your breath and then sprint for a minute before you walk again. From this point, simply alternate your running and walking for the next 15 minutes until you are finished. One of the best things about cardio is the more you do it, the more energy you'll have. Cardio will help you to burn calories, although its more useful for keeping your energy levels high. If you've never tried cardio before, you should give it a shot. If you like to exercise, you'll find cardio the best way to boost your energy and keep in top shape. If you are just starting out, you'll want to go slow and keep your cardio exercise in track - as it is very easy to over exert yourself.

Exercise for diabetics

Exercise For Diabetics The most common types of diabetes are known as Type 1 and Type 2. The Type 1 diabetes, which is also known as adolescent diabetes, differs from Type 2 in the sense that the body will stop producing insulin altogether. Type 2 diabetes is normally diagnosed in older adults and occurs as the body stops producing enough insulin or the individual becomes resistant to their own body insulin. No matter what form of diabetes it is, you'll lose your ability to adequately utilize sugar. The blood sugar levels will increase due to the body's difficulty in transporting sugar into the cells and out of the blood stream. There are several ways to lower your blood sugar levels, including diet, exercise, and medication. As a whole, exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. Those that have Type 1 will find regular exercise helps to maintain insulin sensitivity, helps to prevent the accumulation of excess weight, and also increases the use of glucose by muscles. Although there is really no way to prevent Type 1 diabetes, it is possible to prevent Type 2 diabetes. The things to consider when you attempt to prevent the onset of Type 2 diabetes are regular exercise supplementation with vitamins and herbs that will help to prevent insulin resistance and proper control of weight. Not only with exercise help directly with diabetic management by lowering blood sugar levels and maintaining insulin sensitivity, but it will also help minimize several of the complications that can occur in a diabetic individual. Research has shown that walking 30 minutes each day can diminish the possibility of developing Type 2 diabetes. Almost all diabetics tend to develop circulatory problems and exercise can help lower blood pressure and improve circulation throughout the body. Seeing as how people with diabetes tend to have poor blood flow to their lower areas and feet, better circulation is a great benefit. Even though there are risks associated with exercise, the potential benefits will outweigh the risks. Exercise does indeed lower blood sugar levels, so those with diabetes should measure their blood sugar both before and after they exercise. Since your body uses more sugar while you exercise and makes you more sensitive to insulin, there is a risk of blood sugar becoming too low and causing hypoglycemia as a result. Whenever you exercise, it is important to let others know that you are diabetic. They should also be informed about what they should do in case of hypoglycemia. To be on the safe side, you should always carry candy or fruit juice with you to treat low blood sugar when it occurs. During and after you have exercised, you should pay very close attention about how you feel, since rapid heart beat, increased sweating, feeling shaky, or hunger can signal that your blood sugar levels are getting too low. With diabetic management and treatment, exercise is very important. Exercise will help with blood sugar control when the muscles use more glucose and the body becomes more sensitive to insulin. Exercise will also help to prevent and minimize common diabetic complications which include heart problems, high blood pressure, and circulatory deficiencies. If you are a diabetic, exercise should be part of your daily routine. You should always exercise at a slow pace and never overdo it. Also, you should be sure to exercise around people you know or at a gym, so there will always be people around you in case something goes wrong. Being a diabetic doesn't have to hinder your life or your performance, as exercise can help you get your life back on track and heading in the right direction - the healthy direction. (word count 619)

Exercise definition and benefits

The health benefits associated with regular exercise are numerous. Specifically, exercise can help prevent heart disease and stroke, high blood pressure, obesity, back pain, osteoporosis. In addition, it can help fight depression as well as promote improved stress management. To maximize your overall health benefits, experts typically recommend that you perform 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, you can also achieve significant health benefits by completing 30 minutes or more of moderate-intensity physical activity a day, at least five times a week. If you are just beginning an exercise program, starting at a slow pace with low-impact activities such as walking or swimming will allow you to improve your physical fitness level while safeguarding you from unwanted overuse injuries and burnout. Once you get in better shape, you can gradually integrate more strenuous and varied activities into your routine. Positive Impact of Physical Activity According to the U. S. Surgeon General, regular physical activity reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. Further, regular exercise effectively: Reduces the risk of dying from heart disease. Reduces the risk of developing diabetes. Reduces the risk of developing high blood pressure. Helps reduce blood pressure in people who already Have high blood pressure. Reduces the risk of developing colon cancer. Reduces feelings of depression and anxiety. Helps control weight. Helps build and maintain healthy bones, muscles, and joints. Helps older adults become stronger and better able to move about without falling. Promotes psychological well-being. The health benefits of exercise can be achieved by virtually everyone, regardless of age, sex, race or physical ability. Therefore, if you want to feel better, have more energy and live longer, simply follow a program of regular, moderate exercise and enjoy a better quality of life.