Three Physical Activities That You Cannot Do Without Part 2

This is part two and final part of our story. Enjoy

Walking: Walk is very easy. Nearly every person can walk. Exception is the physical challenged ones in the leg or hip. Even a slight deformation like inequality in the length of the leg can enable a person to walk.

Many a person will not like to walk a short distance. Because transportation is cheap, you paid a small fare. 

You get to your address within 10 minutes so to speak.

 But do you know that you can walk ¼ of a mile within 20 minutes?

A brisk walk can cut down the time to 15 minutes.

I am not saying that you should not drive your car or take a taxi, a bus, to such a small distance if time is not on your side.

But make walking a part of your physical activity. 

Walking will benefit you more than cycling. 

Now, take a brief walk round a football field or a law tennis court if it is nearby.

Or else, take a brief brisk walk round the country side and enjoy the natural scenery.

I remember my second daughter getting up to walk. In fact she showcased it so well that it was a thrill to me and others.

A brisk walk includes taking a wide stride and swinging the hands that do some good to the shoulder as well as the chest.

Take a good look at competition walking or Olympic meet. See how the competitors move their body. Even the neck is brought into vital play. Your entire body will benefit from a brisk walk.

The immerse benefits you get from walking as an activity included:

Your legs become stronger. The muscles of the thigh and ankles become well develop and coordinate.

Your hip bone becomes strong. It is the hip bone that supports the upper part of the body.

Walking as an exercise increased the heart beat. The rate of breathing in and out increases and thus, the lung is supply with more oxygen and blood. This eliminated waste matters like carbon dioxide from the body.

More benefits that you derived from walking include increased energy output. 

Your digestive system will work well and digested your food well. After two hours or more of taking a meal, a short walk round the country side will impact more health and nutrient benefit to the body.

Start walking. Coordinate it into your exercise plan. Make a sound plan to walk round a school compound, a church yard or a short street to and from in the morning before taking your bath and going to work.

Or you do it in the evening before watching that streaming video on scream.

You can wear anything you like to go for a walk. But avoid bikinis. 

A pair of tennis shoes with a short and T-Shirt or a jogging jersey is idea.

In actual reality, you can wear any comfortable clothing that suits you for a walk.

Jogging: Jogging or slow running befits personal health. It is a world in itself. Welcome. Its many and varied benefits surpass other running activities. 

I jog regularly once in the week. I jog ¼ of a mile because I have other bodily activities like swimming 
incorporated into my weekly exercise routine or experience.

On the last Friday or Saturday of the month, I jog a mile.

It takes me at least 60 minutes because I go briskly and slowly.

You should learn to make jogging into your exercise plan.

As an example, I scheduled Mondays for jumping jack, press ups and downs and push and pull, etc. These are exercise that I and you can do in the living room.

Wednesdays are more of a body building. On Thursdays, I find time to relax my nerves and muscles on the river. In other words, I go swimming.

My friend, I do not know about you.

How you plan your physical activities is up to you. It is at your convenience.

Jogging will benefit you more if you go slowly and briskly, provide you jog more than half a mile in the week. But begin with ¼ of a mile or less. This loss the joints and muscles of the legs, tights, hips, and so on.

Otherwise, you may feel very uncomfortable with joint and muscle pains, including the chest and heart pains.

Remember a sound physical activity do not give pain to the body. It brings with it sound health benefits.

Here I recalled the first time I jog more than a mile in preparation for a local cross country marathon. 

Although I made it, I feel pain all over my body, especially the ankles, legs, muscles, joints and had a hard time finding my breath.

I went to see my doctor for medication. Prescription including pain killer were prescribed for me. I got some relief. I never has venture so again without some warming ups before any form of bodily exercise.

Do not jog if you cannot take a short walk.

The risks are heavy on the negative side.

It can result in heart failure in some cases.

It can end in fainting and or mental disturbances. In one cross country race, one runner fainted and kept shouting “Olotu, Oloto, take time.” Olotu was our History teacher. Whether the runner had a grudge against him, I do not know. He was taken to hospital and given a syringe prink, and became calm.

I have seen it happen more than once.

Try jogging for only ¼ of a mile or less to begin with. This will prepare you well for the next level.

I prefer to go jogging early in the morning. Some prefer the evening when the over head sun sink in the horizon.

Whatever your preferences, jog morning or evening, once or twice in the week.

A fat person can use jogging to reduce weight, while a thin person can use this tool to build strength and stamina.

Provide this is done twice a day morning and evening; and twice in the week. One should schedule certain day say Tuesdays and Thursdays on a regular basis for these actions or the plan to loss weigh will be a failure.

What gains do you get from jogging apart from losing weight as mention above?

Transportation of blood and food nutrients all over the body is assured. Digested food material including oxygen is distributed freely round the body. 

It reduced educed cholesterol in the blood. Unwanted cholesterol and fat in the body is breaks down or it is burnt and oxidized to release energy for other bodily activities.

Jogging builds stronger bones. Jogging is more powerful than walking. The more you jog regularly, the stronger and more powerful your bones become. Osteoporosis is thus eliminated.

Jogging brings with it the benefit of mental alertness. Jogging will enable you to be more mental alert. You think straight and positive.

It reduced heart disease. Heart related disease like diabetes, high blood pressure are done away with. Your heart beat will become regular, and hence, low blood pressure is eliminated.

Jogging induces relaxation. After a jogging session, you can rest well and relax.

Think of a good outfit to go for a jogging. A pair of tennis shoes with soaks is okay.

Wear a long sleeve jersey with matching trousers. Your jogging suit should be comfortable. This will keep your body warm and prevent a cold seizure if you are jogging early morning.

Shorts are idea for jogging in the evening if the weather is hot or rather warm. Otherwise, wear a long sleeve jersey with a trouser and matching pair of tennis shoe as said above.

The story so far can be useless if we do not think about food to eat.

Have a well balanced meal including fruits and vegetables two hours before attempting any of these activities.

Tip: do not do any of the exercise immediately after taking a meal. If you go swimming straightaway after a

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meal, you are likely to be drowned in the water, no matter how good you can swim. So take plenty of time at most two hours to rest before major exercise.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015

Sound Physical Activities

A sound physical activity is part of good healthy living.
It means how you move your body like walking, running, taking a stroll, jogging and swimming. It includes climbing a stair or playing a game of soccer, tennis or baseball.
All forms of sports and aerobics are sound physical activities.
It is tired along with nutrition. You can eat all the best foods rich in carbohydrates, fats and proteins, but good health may still evade you if you do not get active.
Why? Our body needs to be strong to digest and absorb these nutrients.
Activities like jogging, for example makes your blood flow all over your body and carried digested food nutrients along with it.
Nursing mothers massaging a baby arms, shoulders, legs, back tells you that the babe’s body need to be develop for sound health benefit.
 Sound physical activity comes in various forms.
Whether you are handicap or not, you should had two or three physical activity to keep your body strong and vigorous.
How serious physical handicap you are is not a barrier. Just consult your physician for advice.
Your activity should be from moderated to vigorous or both.
The center for disease control has good advice for this.
Visit the link here http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
Copy and paste it into your internet browser.
 For just only 30 minutes a day, less or more, you can build up a strong healthy body that is a negative to chronic diseases and other common ill health like the common cold.
It pays to be physical active regularly.
Remember that peoples who exercise or indulged in vigorous to moderate physical activities like swimming and jogging other than house hold chores like washing the car or chopping woods or climbing the stairs do not easily contact a cold virus or the cold.
In other words, an active body always resists a cold virus and symptoms.
It should not be a daily venture. Just two or three days in the week is all that it takes to do some of the activities.
This is not asking more. The best thing about this is that you can do any of the aerobic exercises at your convenience, even in your living room.
Exercises like press-ups and downs, pull and push, he jumping jack, etc builds your body muscles in a wonderful way.
Just pick two or three days in the week for this. This should be a regular exercise if you have to get the best benefit from it.
 That said, a baby lying on its back in a happy mood and kicking its legs and stretching its arms suggests the child is doing an activity to develop his/her body.
On close note, it is a style of swimming which the child use to turn here and there while in its mother’s womb.
Many will agree with this statement. Babes are fond of waters.
 Schedule Your Exercise: For example, I schedule my exercise Mondays, Wednesdays and Fridays. This is at my convenience and time. 10 -15 minutes is what it takes me indoors.
But I jog a mile on the last Saturday of the month.
You can begin with just only 10 minutes and this is not bad at all for beginning. It is much better if you maintain this 10 minutes regularly on the set days.
When I am not getting involved in doing the press-ups and downs, I swim in the river Mondays, Wednesdays and Fridays even on a Tuesday.
 I get the same benefits as if I am doing the press-ups and downs.
By swimming, you stretch your arms and kick your legs in the water to move. There is much gain to get in swimming.
Benefits Of Swimming

• Swimming regularly will improve coordination, balance and good posture.
• It will keep your heart rate up and  takes off some stress of your body.
• Swimming tones the muscles.
• It coordinates fitness and endurance.
• Swimming is a all round body workout as all the muscles of the body are called into play.

Your body relaxed against the water that absorbed your tension.
Swimming is one of the best natural exercises like walking, jogging and running that build a strong and healthy body.
Begin to cultivate a habit to do some physical activities weekly, two or three times in the week. Vigorous Physical Activities: This includes running/jogging, brisk walking, swimming and aerobic. Cycling, playing sports games like baseball, soccer, tennis and badminton benefits.
Dancing your time away is a good physical activity as seen in aerobic dancing.
In fact, any sporting activity that keeps the body strong and healthy is good.
I do not recommend violent sports like kick boxing and wrestling that wounds, maim and kills; because not every person can take part in such an activity.
These are not real physical activities. They come under one word fight. You can take that in the moderate form and then build up your activity later, say in a week time.
 Health Benefits: sound physical activities develop the major muscles of the body. The muscles of the leg, hip, back, abdomen and chest; shoulder and arm are affected positively.
The jumping lack, the press ups and downs and push and pull can make strong these muscles. This is not a body building task but a simple means to keep the body in good sharp, fit and healthy.
Jogging and running develops the thigh and leg muscles. Jogging regularly 30 minutes a day increases the heart beat and push your blood all over your body. This will carry much essential food nutrients all over the body.
You can increase your jogging time to 1 hour in the week.
Swimming in the open water and in a swimming pool will make your leg and arm muscles strong.
I am a good jogger and swimmer. It keeps me fit and alert. I jog in my living room if I cannot do it outside during a heavy thunderstorm and heavy rainfall.
Swimming in the open water is fine provided you live near a riverbank or sea side.
More Health Benefit: I will only sum up these briefly.
• It increases longevity. Jogging regularly will increase your life span by 15 years.
• You will feel much better about yourself.
• You get less worry or chance of getting depressed.
• You can relax well and sleep well.
• You will eat your meal well and it will be properly digested and absorbed.
• Your muscles and bones become strong.
• You get the chance to burn undesirable body fats and lose weight or tone your muscles.
• Less risk of heart diseases, high blood pressure and stroke.
 • Physical activity of any form release tension in the mind and body, and promotes relaxation.
• You will think better and the saying a healthy mind in a healthy body becomes a reality in your life too.
 • You stay youthful and energetic even into old age provide you doing it regularly.
• A single activity like swimming or the jumping jack alone will make the muscles of the arm, shoulder, chest, heart and hips, and legs strong.
Tips For Staying Active
• Do some gardening or go fishing by hulling net into the river.
• You can briskly walk up and down the football field or the neighborhood.
• Wash the car or clean the house. • Mend the broken furniture in the home if you can do it.
 • Walk to work and back sometimes for the fun of staying healthy if the distance is less than a mile.
• Have something light to eat before any vigorous or moderate activity and rest for an hour before rushing into it.
I mentioned above that a nursing mother massage her baby’s body to tone it strong.
Do you recalled that while in school you are required to take an active role in scheduled exercise? But now that we are grown up and have left school, most of us do not bother again about stretching and kicking like the horse.
We turn on the TV and sat for hours to watch a show. We put a disc in the player and sat down for the streaming entertainment.
We end up with one ailment or two; perhaps a stiff back or a tensed joint.
Plan an activity that tone your body muscles today.
To your good health!
Miebakagh57 (Miebakagh Fiberesima) Copy right 2014