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Endorphin,
a natural painkiller and relaxant, is released into our bloodstream
every time we take a walk—inducing a feeling of well being and positivity.
Heart
ailments may be compared to the sword of Damocles that hangs over
everybody's head: it can fall on anybody, anytime, anywhere. The
silver lining is that a simple act like walking can go a long way
in preventing the onset of a life-threatening heart attack.
SEDENTARY
LIFESTYLE
Of
all the known risk factors that might lead to coronary heart disease,
the worst is a sedentary lifestyle. Most people avoid exercising
not because they do not have the time, but because they are plain
lazy.
Leisure
and recreational activities now mean late night dinners and television,
instead of sports and morning walks. This has resulted in a majority
of the populace getting no physical exercise, which in turn leads
to an increase in weight, high levels of cholesterol, and diseases
like diabetes and high blood pressure.
A
combination of these factors damages the heart and leads to angina
or myocardial infraction, in short, heart attacks.
WHY WALK?
Spend at least 40 to 60 minutes every day for physical exercise.
Exercise has a positive effect on cardiac risk factors like hypertension,
diabetes and obesity. People who exercise regularly have a lower
pulse rate. This enables them to perform their day-to-day activities
at a much lower heart rate than those who are sedentary most of the
time. Their cardiac reserve is higher and better and they can engage
in physical activities for a longer time without straining their
hearts.
Other
than exercising the heart and developing physical stamina, walking
gives you a feeling of well being that affects the way you relate
to everything around you. This feeling is produced because when you
walk, endorphins are released in the bloodstream.
Endorphin
is the morphine-like substances produced by the body. Morphine is
a painkiller and a relaxant. Walking gives you a 'shot' of natural
morphine, endorphin, which is responsible for that 'feel good' effect
you experience every time you walk. It makes you feel nice, puts
you in a positive state of mind and helps you think better.
A
WORD OF CAUTION
Walking as an exercise is the best prescription against an impending
heart attack. However, those who develop chest pain or any other
symptoms while walking must exercise caution and seek a physician's
advice before continuing with the exercise program.
PRACTICAL
TIPS
Walking
is the most economical, convenient and safe exercise. You don't need
any equipment, companion or even a playground. No prior reservation
is required. You just need a pair of canvas shoes and, more importantly,
the will to walk.
Try
to walk at least four to six kilometers every day, or 30 kilometers
every week, or 100 kilometers in a month, and at least 1,000 kilometers
a year. Every day, make an entry in a calendar of the number of kilometers
you have walked. If you are short of the requisite kilometers for
the week, complete the shortfall the next week. Ditto for the month.
Complete
the month's quota and if there is a shortfall, it must be completed
the next month so that the year's total comes out to be at least
a thousand kilometers. Celebrate the New Year, your birthday or anniversary,
or any other special day for that matter, by walking an extra kilometer.
Reward yourself by walking extra kilometers. Persuade your spouse,
friends, neighbors and acquaintances to walk with you. In 40 years
of active walking, you should be able to walk around 40,000 kilometers,
which is the same distance required to travel around our planet!
Reprinted
with the permission of Life
Positive.com
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