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Frost Illustrated.
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© 2013. All Rights Reserved.

The many benefits of walking the talk

Published as part of the February 13, 2013 edition.





HOUSE CALLS

Gerald W. Deas, M.D.

Many folks talk the walk, rather than walk the talk. There's a great difference in walking the talk. In other words, you're walking while your talking. If you walk just three times a week, 45 minutes a day, you can talk about it. Walking will:

  • Strengthen your immune system
  • Increase pineal gland function (melatonin production)
  • Reduce the risk of heart attacks
  • Stabilize blood sugar levels
  • Lower hypertension (blood pressure)
  • Prevent osteoporosis
  • Strengthen the muscles of your lower back
  • Decrease stress reaction
  • Increase stamina and energy levels
  • Become resistant to mental depression

If you walk, you will never have to talk about bad health and its consequences. Walking is free!! You will also save a fistful of money, not having to go to doctors spending money on medications. You can walk on streets, walking paths, etc. It is very wise however, to wear adequate walking shoes and walk on surfaces that are soft such as grass or soil. Here is some advice about walking from Dr. Mort Malkin (the walking doctor):

  • Get a cardio vascular exam, prior to walking from your doctor.
  • Walk with a companion in case of illness, which you might experience.
  • Walk short distances first and build up gradually.
  • Increase your time walking by five minutes.
  • Lace your shoes a bit looser.
  • Walk with a heel and toe movement. (during the first phase, you push forcefully down and back with your heel following a second phase of pushing off with the calf muscle).
  • Bend your arms at a 90 degree angle and totally relax your shoulders.
  • Hold your head high and keep your steps light.
  • Walk at the time of day that is best for you. (morning, afternoon or evening).
  • If walking in the morning, eat a light breakfast of toast, fruit and juice. At other times, wait an hour or two after a large meal.
  • Drink water before and after walking. Drink every twenty minutes during your walk.
  • Do not walk in extremely cold weather to prevent shortness of breath. The same is true for extremely hot weather to prevent heat exhaustion.
  • After walking you should feel exhilarated, not exhausted.
  • Ideally, you should maintain a heart rate of 60 to 85 percent of 220 minus your age.

Finally, stop all the talking and lets do some serious walking!

For great health tips and access to an online community of physicians and other healthcare professionals, visit Dr.Deas.com.

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