The Power of Walking: Ways to fight off Diseases

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This is a continual piece of my previous article here.

For a person with limited mobility caused by neuropathy, the ability to exercise is always obstructed by numb, burning and tangling feet and lower legs. In this case, you’re advised to do other forms of exercises such as rowing, chair exercise, bicycling, arm exercise, swimming, and other non-weight-bearing exercise which includes Tai Chi or yoga. If you can’t bear on pain while walking, perhaps you should think of swimming as a better choice. Generally, movement in water is easier as there’s little weight on your feet. But, make sure that you’re swimming in the warmer side to avoid yourself from too much exposure to cold water which will later harm your health as it might reduce your blood circulation. Alternatively, you may also browse through a website of the National Center on Physical Activity and Disability which provides a list of exercise videos for the person with limited mobility. The videos give you a brief explanation of the particular exercise routine to help you exercise appropriately and accordingly. Additionally, you can search using Google search engine under the search for “adaptive fitness gyms” which will also provide you its related equipments and exercise program.

For a person who has Alzheimer’s, please read my previous article here about the appropriate way to go walking.

If you’d like to stay youth, healthy, beauty and live longer, then you should read my previous article here (pg 15 and 16) for the suggestions on exercises.

If you’d like to stay slim and burn calorie fast, then read on my previous article here.

For a person with arthritis or a person with arthritis in addition to diabetes, you’re recommended to walk slowly as your joints will ache if you walk too forcefully or quickly. Thus, any intense exercises are not suitable for you. Swimming, yoga and Tai Chi, swimming, and bicycling are some of the best exercise choices as they provide the benefit of movement without much joint impact. Yoga is a wonderful exercise to do as it keeps your joints and muscles stretched and limber. Tai Chi is another slow moving exercise that promotes the healthy state of every muscle group in your body as each of its movement is done slowly and thoughtfully. For a person with arthritis in addition to diabetes, be sure to check with your physician before starting any exercise programs.

For a diabetic, I advise you to consult your doctor for beginning new exercise program. Any modification in movements may have affected your body parts and systems and thus there comes a necessary to inform your doctor for any adaptations that your body is going to cope with.

For oldies, people with arthritis, hypertensive patients, people age 60 and above, or any individuals with chronic diseases not stated above, I recommend you to walk according to your pace. You should start small, go at your own pace, and do it gently and slowly with your aching legs, and later you can increase your pace. The more you move, the better you’ll start to feel. The “more” here should be done with your body’s ability and adaptations. Never move too harsh or intensely as it will get you hurt. You’re advised to walk at least 10 minutes a day, but you’re recommended to walk for 20 to 30 minutes according to your present health. Besides walking, I also recommend you to do a simple and effective stretching exercise. Nevertheless, if you’ve problem to stand or walk, then just go for this stretching exercise.  This stretching motion exercise has been proved to be good to increase the blood circulation in your extremities and your joints. No matter whether you’re in bed or on the couch, you can do this body stretch. Here is the instruction for this exercise: Gently stretch and contract your fingers and toes. Next, you progress the stretches to your wrists and ankles by making circles with the joints. After that, bend your elbows, bring your hands to your shoulders, bend your knee, one at a time and now proceed up towards your chest. Next, bring your arms up to your ears and down, gently stretch your shoulder muscles. This is followed by raising each of your leg, and it must be straightened as far as you could reach. Repeat these stretches 6 to 8 times to promote a healthy circulation.

Good luck and stay in health.


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