Here are some tips for helping fit some physical activity into your schedule.

1. Bring a sandwich to work. Instead of spending your time and money buying food at work, pack a lunch and take it with you on a walk or run. This way you can get some exercise in and eat when you get tired. If you usually eat with coworkers, encourage them to pack a lunch and tag along.
2. Work out instead of vegging out. If you’re like me, there are one or two television programs you just can’t miss. Just because you’re watching TV doesn’t mean you have to sit on your couch. You can use this time to do stretches, sit ups, or even lift weights. If you’re really ambitious, you can try aerobics or jogging in place.
3. Cut back on coffee breaks. Tomorrow, use clock or stop watch and add up how much time you spend on coffee breaks. If you cut back on coffee, you could use the extra time to walk around the office or climb the steps of your building. Plus, the endorphins from exercise are considered more energizing than most stimulants.
4. Use exercise as a social event. If you spend a lot of time during your week chatting with one of your friends, encourage them to become your workout buddy. Instead of sitting at a diner or a coffee shop to chat, socialize by jogging or going to the gym.
5. Do some housework. No, your husband/wife did not pay me to put this in here. Cleaning the kitchen, mowing the lawn, tending to the garden, and even dusting are all great ways to get a work out. Housework lets you stretch, works your muscles, and gets your heart pumping; all essential for staying in shape.

The Most Important Part

The most important part of any exercise plan is sticking with it. Make a plan and keep to it. If you build up slowly, you’ll eventually have a great exercise plan that fits into your busy life.

Are you still in doubt? Well you should not be anymore! Walking is definitely good for the body, reiterating all the doctors have been saying; walking is a good form of exercise. As one doctor implied, it is an activity that is near perfection and the good thing about it? It’s totally free! All you have to invest is your two legs and a good pair of shoes or slippers.

Workers, students, children and adults are encouraged to walk. Among employees, walking is a great way of including a simple exercise in their daily routine. For employers’ part, walking can help cut expenses because it can save parking space for cars.

According to a survey conducted in Britain, 2.6 million people or 10.8% are walking from work. Students and children are persuaded to walk not only for health purposes but to increase their self-confidence and independence.

As defined, healthy walk is a regular brisk walk (more than just a simple stroll) done purposefully to improve one’s health. It can include semi structured or structured walking activities done regularly and as a part of a person’s exercise regime. Walking is more preferred than jogging or running that creates a lot of stress to ankles, hip, knees and joints. To stress it out, walking have numerous benefits for your body like:

A. Walking is good for your health. Numerous studies prove that regular walking can lower blood pressure. It reduces coronary heart diseases, colon cancer, diabetes and body fats and cholesterol (by about 7 lbs. per year). Walking also prevents obesity and control the weight of the body thus reduces the risk of falls. It can also improve the individual’s appetite and helps reduce stress. Overall, walking as an exercise can enhance the mental well being of an individual.

B. Walking can help you stay fit. In general, brisk walking is the best kind of regular walking. Like an aerobic exercise, doing regular brisk walking can give tremendous effects on cardiovascular and respiratory systems of the body. Fitness will still vary on one’s age but generally, a regular 10-minute brisk walking can really increase fitness.
A certain study in Loughbrough University revealed that there are same results of fitness among women who do 30 minute walk for 5 days and those who have 10 minute walk. Adding to that, those who have short walks have decrease their weight more than those engaging in long walks.

C. Walking can extend your life! The Department of Health in the United States noted that regular walking could decrease the mortality rate of both younger and older adults. This is due to a fact that walking can really prevent certain diseases and also the risk of injuries due to unfit body. It has found out that regular walking for 20 to 25 miles can extend your life by approximately 1.5 – 2 minutes.

D. Walking can help in reducing your weight. Weight control can be possible if there is a balance between the calories intake and usage in physical activities. One mile of healthy walking can burn up to 420kL or 100kcal of energy. Walking for two miles per day can further decrease the body’s weight by 1lb. Regular walking can also modify the metabolism of fats so that fats, instead of sugar is burnt up; this can thus help in weight reduction.

E. Walking can help in regaining your health after illness. Nowadays, physicians are advising ill people to engage in gentle walking. It will always be good to consult with your physician about walking because there are times when certain activities (like walking) that can increase heart rate are prohibited.

F. Walking can help you achieve a healthy mind. Walking in a pleasant and people friendly environment with other people can be a way of relaxation. It can even help you gain friends and contacts, that you can meet, interact, talk to and play. It can further prevent anxiety and depression. Walking can also improve your self-esteem and mood.

Walking can really help you whether your purpose is to recover from illness, to stay fit or to improve your health and well-being. Walking is something which you can enjoy doing with your children or other family members. It is an exercise that can be practiced by any individual regardless of gender, age, income bracket and lifestyle. So start walking today and maintain that healthy life you desire!

Read on to see why exercising makes you feel good, both physically and mentally.

Everyone has heard about the physical benefits of exercise: weight loss, improved stamina, increased lifespan, and much more. But did you know that it can have as much benefit to your mental health as well? Not only does exercise make your body work better, it makes you feel better too. These are just a few ways exercise can help you live a happier life.

Boosts your energy. A sedentary lifestyle can make you feel fatigued. When you work your muscles with regular exercise, you feel more energized and ready to face the day. Exercising also helps you have a more restful sleep and fall asleep faster. This will leave you feeling rested when you wake up in the morning. Regularly working your muscles also makes them less likely to fatigue with normal activity.

Helps relieve stress. Many people know the endorphins from exercise make you feel better and have a better outlook on life, but exercise can also provide a time for reflection; further easing a stressful life. Many of us don’t have time alone without thoughts to contemplate our problems. Some types of exercise, such as running, can provide time to think about the day and sort out problems.

Improves self esteem. After a workout, most people feel that they’ve accomplished something. This makes you feel that you’re worth something and improves how you feel about yourself. In return, feeling like you can accomplish things makes you more likely to work out again, this is one great cycle to get into.

Increased social interaction. Being social and having friends is an important part of leading a happy life. Exercise can be used to stay in touch with old friends by scheduling regular walks or runs. It can be also used to meet new friends at the gym or through sports. These kinds of activities can make you feel accepted and loved; making you feel much better.

If you’re wondering if the effects of exercise will change the way you feel, consider this: many doctors and therapists recommend exercise as part of their treatment for anxiety or depression. If exercise is powerful enough to combat depression, think what it can do to improve your life.