Gracefoods

While new technology often brings wonderful additions to our lives, it comes at a cost.

Technology now runs physical interference with much of our work and play, leaving many of us to fall victim to obesity and chronic illnesses.

That’s why it’s important for us to exercise so that we maintain both physical and emotional health. Exercise can reduce ailments such as stress, depression and insomnia.

One easy exercise that most of us can find time for is walking. Walking for 20-30 minutes, three times a week is all it takes to up your fitness level. In Kingston, there are some obvious venues for walking: Emancipation Park, the Police Officer’s Club, Hope Gardens or Mona Dam. In other parts of town or in the rest of the island, people walk in their neighborhoods or use nearby football fields.

Walking can be an opportunity for exercise and relaxation. The buddy system – walking and chatting with a friend – increases the fun.

More importantly, walking reduces the risk of:

• Heart attack (conditions the heart to pump more blood with less effort)
• Stroke (breaks down bad cholesterol which causes plaque that clogs arteries)
• Hip fracture
• Glaucoma
• Colon cancer and breast cancer
• Impotence
• Constipation
• Osteoporosis
• Diabetes
• High blood pressure

The key to success in walking as an exercise is to make it a habit. Be strict with yourself and assign a specific time period for walking. For example, tell yourself that you will only walk after/before work on Mondays, Wednesdays and Fridays for a half hour. Once you’ve gotten the hang of that and stuck to it for a couple weeks you can start changing it up and adjusting your program to suit your goals.

To improve cardiovascular fitness you should walk three to four days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air. If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.

A good option for the very busy walker is a pedometer. This little device counts your steps. You could wear it during the day and challenge yourself to walk more each day. Research has even shown that people wearing a pedometer tend to walk more. Whatever your age, fitness level or lifestyle you can improve your health with walking. Give it a shot. There is no better time to get started.