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Healthy Protocols |
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Walking Protocol
“As little as 30 minutes of
walking a day can dramatically improve the plight of prediabetic and diabetic
patients.” Cafazzo
2001 “Your body is built for walking.” Gary
Yanker “Thoughts come clearly while
one walks.” Thomas
Mann “Just ten minutes of
walking turns on a gene that decreases the cancer growth rate.”
Doctor Mehmet Oz
"Walking tones the largest muscles of your body and helps keep off excess weight. It also gets your heart rate up and enhances circulation. Plus, it strengthens your bones and heart, improves your mood and sleep, and lowers blood sugar and triglycerides—all with a minimal risk of injury. " Doctor Julian Whitaker MD "The study participants all of whom had type 2 diabetes, who ranged in age from 35 to 75, were instructed to take a 20- to 30-minute walk every day. Among the 64 who managed to achieve this, just 1 - or 2 percent -- suffered a stroke and none developed heart disease during the 17-month study. In contrast, of the 38 participants who failed to stick with their exercise prescription, 7 -- or 18 percent -- developed heart disease or had a stroke." International Journal of Sports Medicine, October 2007, Note WOW if ever there was a testament for walking and exercise here it is! "An eight year study conducted with 6,000 women over 65 who walked regularly and moderately had the least amount of cognitive decline and memory loss." Doctor Nan Fuchs PhD
THE BEST Exercise is
Walking "You should be able to feel that your heart rate is up. Keep in mind that a brisk walk for one person may be a stroll for another." USA Today March 22, 2011
Walking Advantages "The relationship between walking
earlier in life and having more brain volume later in life was so robust it
astonished us,
Physical activity improves your brain and spares your
brain."
Get in the Walking Habit “As little as 30 minutes of walking a day can dramatically improve the plight of prediabetic and diabetic patients.” Cafazzo 2001 “Just ten minutes of
walking turns on a gene that decreases the cancer growth rate.”
Doctor Mehmet Oz Walking can be an easy good
habit (See Good Habits Protocol) to form. Try to take a major walk two to five
days a week. Walk some every day. Don’t have time? Walk up stairs (See Step Climbing Protocol).
Walk and run (See Running Protocol). Walk, walk, walk it doesn’t matter how; it
does not matter where; it does not matter when; always consistent with safety. Weave Walking into Your Life "Walking tones the largest muscles of your body and helps keep off excess weight. It also gets your heart rate up and enhances circulation. Plus, it strengthens your bones and heart, improves your mood and sleep, and lowers blood sugar and triglycerides—all with a minimal risk of injury. " Doctor Julian Whitaker MD Park in the furthest parking
spot from your destination consistent with safe walking. Change your
mind set. You are not going to the store; you are going to the store AND
WALKING. You do not want to get in some quick shopping; you are DETERMINED to
get your walking in while performing the required tasks of daily living. Walk on the grass to get out of the way of cars. Think
how can I maximize my walking during my daily chores. It all adds up. In a
large shopping center it is often possible to park one half mile from your
destination. That’s a mile walked. Need to carry some heavy parcels back to
your car? Good you will get more exercise. Afraid to sweat (See Sweat Protocol)
a little? Don’t be! How about this one, you find
a great parking spot right in front of your destination? Take it and
get in a walk around the block before or after your chore; hey if it’s a great block
for walking, BOTH before and after. A block is anything you want it to be. When
you become an accomplished enough walker you will leave your car at home and
accomplish some chores on foot. A fair sized backpack can hold quite a few
goodies. Walking to or from a destination while taking the bus the other way is a good
way to both go somewhere too far to walk and walk at the same time. Remember this about walking,
and all exercise, exercise is additive. A one hundred yard walk twenty times a
day is a fair walk. For guys walking downtown
behind a woman can be a great motivation to walk; for the woman in front the
hot breath may be motivation to speed up. See it all works out! How to Walk Ten Miles by Walking 100 Yards
Start out walking each day
one hundred or less yards or a couple of miles if you are in shape. Add one
hundred or fewer yards a week, more if you are in shape. Since your body is
built to walk it does not matter how out of shape or sedentary you
currently are, if you start at any distance, religiously walk
each day and add a little each week soon you will be doing serious distance. In
a year or two see how far you can walk. You young couch bugs will be
doing three to ten miles with a big smile on your face. A weight
vest (See Weight Vest Protocol) can add exertion and caloric output to your
walks. More http://health.discovery.com/centers/nutritionfitness/fitness/articles/experts/chek/walking_02.html
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This site was last updated on: 16 May 2012 09:51 AM The information provided throughout this site should not be used during any medical emergency or for the diagnosis or treatment of any illness. Call 911 for all medical emergencies. A licensed integrative physician should be consulted for diagnosis and treatment of any and all illnesses you can not handle yourself. You and your doctor should reach an informed consensus on diagnosis and treatment. It is incumbent on YOU to know enough about your illness to do this. Blindly following some doctors orders will in the end sink you IMO. Links to other sites are provided for the targeted information indicated and links should not be regarded as an endorsement of all additional information that those other sites may provide although these sites are in general very good to excellent or I would not use them. Trust but verify. Trust government at your own risk. IMO toxic depopulation politics is the cause of MOST of our health and MANY of our death problems. Trust yourself because YOU have become knowledgeable enough to trust. YOU are the ONLY one responsible for your life and health; once you realize this your life will get MUCH better and also in ways other than your health. |