Can you spare 2 minutes to improve your health? How about 2 minutes,
five times a day? See how easy it is to get an hour of exercise a week!
Once that's in your routine, see if you extend two minutes to three
minutes, or do the walk six or seven times a day. You can see that
accumulating everyday activities can contribute significantly to weight
management, however, when you go back to a 'normal' diet, you will need
to ensure that your calorie output equals your calorie input. So,
unless you want to always be 'watching what you eat', you will need to
introduce a more structured exercise programme to your lifestyle.
This still doesn't mean you have to join a gym or run a marathon (even
though many formerly overweight people do). A walking program is an
excellent weight management technique. It also contributes to your
health in many other ways. In fact, a number of studies have shown that
walking can provide many of the benefits of more strenuous exercise.
One study of men aged 40-57, who walked at a pace of between 5.6 km/h
and 7.2km/h for 40 minutes, 4 times a week achieved the same
cardiovascular benefit as men who jogged for 30 minutes, three times a
week. Importantly, the dropout rate for walking is 25% versus 50-60%
for other activities. Walking requires no special equipment other than
comfortable shoes and clothing, and it can be done anywhere. Other
advantages include:
- Minimal risk of injury
- Strengthens muscles and bones
- It can be sustained for longer periods of time, resulting in a longer period of higher metabolism
- It requires little skill
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enjoying fresh and healthy food. Take a trip to a fresh produce market
on weekends and buy your 'allowed foods' there instead of the
supermarket. |
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See All Optifast Products |
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