Benefits Of Walking
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Walking with headphones and listening to one’s favourite songs or audiobooks has become a rage with fitness lovers. Walking is a simple, gentle and low impact exercise, with the help of which, high levels of fitness can be achieved – maintaining weight, increasing bone strength, improving circulation and it’s good for cardiovascular health and Type 2 diabetes.
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Benefits of Walking
Walking provides numerous health benefits, including reducing the risk of diabetes, heart disease, and some cancers. It strengthens bones and muscles, improves mood, and increases overall well-being. Different types of walking like power walking, hill walking, and interval training can provide varied intensity workouts. Proper warm up, stretching, technique like heel-to-toe foot strike, and posture are important to avoid injury and get the most benefits from walking. Regular walking is a low-impact aerobic exercise that burns calories and can be part of a fitness routine.
Benefits of Walking
Benefits of walking are many. It is an aneroibic exercises and one of the easiest form of exercise. Walking renders so many health benefits.
8 Benefits of Walking
According to the American Heart Association, here are eight benefits of walking and moderate physical activity for at least 30 minutes a day.
Top Health Benefits of Morning Walk
If we see there is only one exercise which is suitable for all ages and that is walking. Walking is an important exercise for overall health. In this PPT we describe the top health benefits of morning walk.
21 Benefits of Walking for Health and Fitness
Walking…The Easiest Way to Get in Shape and Stay in Shape!
Why am I so enthusiastic about walking for health and fitness?
I’ll give you 3 reasons:
Walking is free
Walking is easy to do
Walking is easy on your muscles, joints, and bones!
There’s no question that walking for exercise is good for you!
Think about the tortoise and the hare…
Long term, you'll see it makes so much sense to slow yourself down…
…in order to continue walking well into old age.
Slow and steady wins the race!
You will be:
• Fitter
• Stronger
• Happier
• Healthier
walking will help you…Live longer
Walking is an aerobic exercise
It stimulates and strengthens the heart and lungs
• Walking improves the body’s utilization of oxygen
• Walking lowers the risk of blood clots
• Your calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart
• Thereby reducing the load on the heart
By walking for exercise, you:
• Increase your lungs' ability to take in oxygen
• Lowers blood pressure
• Reduce body fat
• Improve blood sugar and cholesterol levels.
Walking Speed
A POWERFUL INDICATOR OF LIFE EXPECTANCY
TO INCREASE AVERAGE WALKING SPEED: THINK MORE “S.T.E.P.S”
• Shorter quicker strides
• Toes propel you forward
• Engage your core and glutes
• Posture upright
• Swing your arms quickly
With benefits like this, it’s a wonder why everyone is not out walking!
The Walking for Health and Fitness website, books, and programs…
were created to get as many people as possible excited about…
the benefits of walking…
and to get you to get out and start on your…
Walking for Health and Fitness Journey!
It’s obvious that walking is jam-packed with 12 benefits of walking for health and fitness
Weight training
Weight training involves gradually increasing resistance through free weights, machines, or body weight to strengthen muscles. It boosts metabolism, increases strength and endurance, strengthens bones, and prevents injuries. Building muscle increases calorie burning both during and after workouts. Common muscle groups targeted are chest, back, shoulders, biceps, triceps, quads, and hamstrings. Proper form and rest between workouts of the same muscles are important to avoid injury. Weight training provides many health benefits and is suitable for both men and women.
Benefits of exercise
Benefits of exercise are it affects on muscles,lungs,heart, brain, joints and bones. Exercise improves stamina and general health, and slows ageing effects
Running
Running has been a human activity for millions of years. Key events in the history of running include Pheidippides' famous run in 490 BC and the introduction of the marathon event in the 1896 Olympics. There are health benefits to running such as weight loss, improved cardiovascular health, and reduced disease risk. Proper running form includes an upright posture, arm movement, and adjusting stride based on distance. Common injuries can result from changes in volume or pace, or from repetitive stress without recovery.
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Benefits of Walking
Walking provides numerous health benefits, including reducing the risk of diabetes, heart disease, and some cancers. It strengthens bones and muscles, improves mood, and increases overall well-being. Different types of walking like power walking, hill walking, and interval training can provide varied intensity workouts. Proper warm up, stretching, technique like heel-to-toe foot strike, and posture are important to avoid injury and get the most benefits from walking. Regular walking is a low-impact aerobic exercise that burns calories and can be part of a fitness routine.
Benefits of Walking
Benefits of walking are many. It is an aneroibic exercises and one of the easiest form of exercise. Walking renders so many health benefits.
8 Benefits of Walking
According to the American Heart Association, here are eight benefits of walking and moderate physical activity for at least 30 minutes a day.
Top Health Benefits of Morning Walk
If we see there is only one exercise which is suitable for all ages and that is walking. Walking is an important exercise for overall health. In this PPT we describe the top health benefits of morning walk.
21 Benefits of Walking for Health and Fitness
Walking…The Easiest Way to Get in Shape and Stay in Shape!
Why am I so enthusiastic about walking for health and fitness?
I’ll give you 3 reasons:
Walking is free
Walking is easy to do
Walking is easy on your muscles, joints, and bones!
There’s no question that walking for exercise is good for you!
Think about the tortoise and the hare…
Long term, you'll see it makes so much sense to slow yourself down…
…in order to continue walking well into old age.
Slow and steady wins the race!
You will be:
• Fitter
• Stronger
• Happier
• Healthier
walking will help you…Live longer
Walking is an aerobic exercise
It stimulates and strengthens the heart and lungs
• Walking improves the body’s utilization of oxygen
• Walking lowers the risk of blood clots
• Your calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart
• Thereby reducing the load on the heart
By walking for exercise, you:
• Increase your lungs' ability to take in oxygen
• Lowers blood pressure
• Reduce body fat
• Improve blood sugar and cholesterol levels.
Walking Speed
A POWERFUL INDICATOR OF LIFE EXPECTANCY
TO INCREASE AVERAGE WALKING SPEED: THINK MORE “S.T.E.P.S”
• Shorter quicker strides
• Toes propel you forward
• Engage your core and glutes
• Posture upright
• Swing your arms quickly
With benefits like this, it’s a wonder why everyone is not out walking!
The Walking for Health and Fitness website, books, and programs…
were created to get as many people as possible excited about…
the benefits of walking…
and to get you to get out and start on your…
Walking for Health and Fitness Journey!
It’s obvious that walking is jam-packed with 12 benefits of walking for health and fitness
Weight training
Weight training involves gradually increasing resistance through free weights, machines, or body weight to strengthen muscles. It boosts metabolism, increases strength and endurance, strengthens bones, and prevents injuries. Building muscle increases calorie burning both during and after workouts. Common muscle groups targeted are chest, back, shoulders, biceps, triceps, quads, and hamstrings. Proper form and rest between workouts of the same muscles are important to avoid injury. Weight training provides many health benefits and is suitable for both men and women.
Benefits of exercise
Benefits of exercise are it affects on muscles,lungs,heart, brain, joints and bones. Exercise improves stamina and general health, and slows ageing effects
Running
Running has been a human activity for millions of years. Key events in the history of running include Pheidippides' famous run in 490 BC and the introduction of the marathon event in the 1896 Olympics. There are health benefits to running such as weight loss, improved cardiovascular health, and reduced disease risk. Proper running form includes an upright posture, arm movement, and adjusting stride based on distance. Common injuries can result from changes in volume or pace, or from repetitive stress without recovery.
Physical Activity
The document discusses the health benefits of physical activity and exercise. It defines key terms like physical activity, exercise, and physical fitness. It describes the various health-related components of fitness like cardiorespiratory endurance, muscular strength and endurance, flexibility, and coordination. It provides guidelines for healthy physical activity, including recommendations on duration, intensity, and examples like walking. It also discusses hiking as a recommended physical activity and provides safety tips and guidelines for planning hiking routes.
Types of walking
Walking is the best exercise. Every individual can invest 30-45 minute to get best health benefits with walking. Different types of walking can be enjoyed as regular exercise routine. Walking is an aerobic exercise with whole body workout. Now more about types of walking.
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1. The document discusses the meaning and importance of physical fitness, wellness, and lifestyle. It defines physical fitness as the ability to perform daily tasks without fatigue and participate in activities while having reserve capacity. Wellness refers to optimal internal and external health, while lifestyle is defined as how individuals live and cope with their environment.
2. The document outlines the importance of physical fitness, wellness, and lifestyle as increasing life expectancy, strengthening muscles and bones, improving mental health, controlling weight, boosting energy, and being fun. It also discusses the components of physical fitness such as strength, cardiovascular endurance, flexibility, and body composition.
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This document discusses the benefits of physical activity, including increased energy, weight loss, improved flexibility, strength, bone and heart health, mood, stress and blood glucose control. It recommends checking with a doctor before starting an exercise routine. The document provides examples of aerobic, resistance and stretching activities and advises starting slowly by walking 5-10 minutes 3 times per week and gradually increasing duration and frequency. It distinguishes between health and skill-related fitness and outlines lifetime fitness goals of engaging in physical activity, self-assessment, planning and maintaining activity.
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The document discusses body composition analysis, which describes the relative proportions of fat, bone, and muscle mass in the human body. It defines key terms like essential fat, storage fat, and fat-free mass. The document outlines various methods to measure body composition, including hydrostatic weighing, air displacement, skinfold tests, bioelectrical impedance analysis, and DEXA scans. Maintaining a healthy body composition is important for reducing disease risks and athletic performance.
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This document discusses the importance of exercise for physical and mental health. It describes the health triangle model which includes physical, social, and mental health. Regular exercise provides numerous benefits like weight control, reduced risk of cardiovascular diseases, lower stress and depression. While aging leads to loss of physical capacity, exercise can help maintain functional ability at any age. Exercise is an effective way to reduce risk factors for common lifestyle disorders like cardiovascular diseases, hypertension, and diabetes. The document recommends 30 minutes per day of moderate exercise most days of the week to achieve health benefits.
Endurance
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Physical fitness refers to the ability to perform daily activities without fatigue and is comprised of five main components: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Exercise is key to maintaining physical fitness as it provides numerous physical, mental/emotional, and social benefits such as stronger muscles, better heart and lung function, stress relief, and social interaction.
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Stretching is important before and after exercise to prepare and recover muscles. When muscles are stretched, they are extended to a resistance point which helps muscles and joints. Stretching improves flexibility, prevents injuries, and promotes strength. It also improves running form, performance, coordination and reduces soreness. The document then provides instructions and photos for how to properly perform different stretches, like hamstring stretches while lying down, forward bends while seated, and quad stretches while standing. Stretches should be held for 10-30 seconds until a mild discomfort is felt but not pain.
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This document defines muscular strength and endurance, and their differences in training. It discusses the benefits of strength training, including reduced back problems, increased confidence and performance, and reduced bone and muscle loss. It describes how strength training uses heavy weights for few reps, while endurance training uses moderate weights for many reps. It addresses common misconceptions about weight training and discusses differences in muscle fiber types between men and women.
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The document discusses various factors involved in the prevention of sports injuries. It outlines intrinsic risk factors like age, gender and modifiable factors like muscle strength. Extrinsic factors discussed include training, equipment and environment. Prevention strategies covered are warm up, stretching, taping, use of protective gear, suitable equipment and training, as well as considerations around psychology and nutrition. The key is establishing the extent of injuries, their causes, introducing preventive measures and assessing their effectiveness.
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This document provides an introduction to fitness principles and testing. It defines physical fitness as the body's ability to function efficiently, consisting of health-related and skill-related components. Health-related components include body composition, aerobic endurance, flexibility, muscular strength and endurance. Skill-related components include speed, agility, balance, coordination and reaction time. It then describes the Physical Activity Pyramid and FITT principles of frequency, intensity, time and type for exercise. Finally, it outlines the Beep Test for measuring aerobic fitness and the Illinois Agility Test for measuring agility.
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Total hip arthroplasty has been an important surgical operation in orthopaedics in the 20th century. After many trails, major advancement in Total Hip Arthroplasty was made by Sir John Charnley in 1962, who introduced low friction arthroplasty. This consists of a polyethylene cup and 22.2 mm head, both components being fixed with methacrylate cement. In the following years there were many changes to this basic principle (model) of total hip arthroplasty. Patient education has become an important factor in improvement of function following total hip replacement.
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Diabetic retinopathy is damage to the retina caused due to complications arising from diabetes. This may eventually lead to blindness. Diabetic retinopathy affects those with high blood sugar over a prolonged period of time. Too much blood sugar can destroy the blood vessels located at the back of the eye, preventing the retina from receiving the much needed nutrients to maintain vision.
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Types of walking
Walking is the best exercise. Every individual can invest 30-45 minute to get best health benefits with walking. Different types of walking can be enjoyed as regular exercise routine. Walking is an aerobic exercise with whole body workout. Now more about types of walking.
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This document discusses the benefits of physical activity, including increased energy, weight loss, improved flexibility, strength, bone and heart health, mood, stress and blood glucose control. It recommends checking with a doctor before starting an exercise routine. The document provides examples of aerobic, resistance and stretching activities and advises starting slowly by walking 5-10 minutes 3 times per week and gradually increasing duration and frequency. It distinguishes between health and skill-related fitness and outlines lifetime fitness goals of engaging in physical activity, self-assessment, planning and maintaining activity.
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Dale Patterson, Recreational Therapist at The Royal, shares why it's so important to exercise - not just for your body but your mind too.
Role of the coach
The document provides information on coaching roles, skills, knowledge, philosophy and qualities. It discusses planning training sessions, setting goals, selecting activities, reviewing sessions, risk management, communication skills, teaching strategies, modifying activities and managing groups. Coaches have legal responsibilities to provide a safe environment and reduce risks to participants.
Posture and different bad postures
this slide is about posture. also, various bad postures such as kyphosis, scoliosis and flat foot and its various aspects etc.
Sports nutrition
Sports nutrition focuses on properly hydrating and fueling the body before, during, and after exercise to promote training and performance. The document discusses the benefits of sports nutrition such as enabling efficient training, providing energy for competition, and promoting muscle recovery. It outlines the three main principles of sports nutrition - staying hydrated, providing fuel for muscles, and promoting optimal recovery. Specific tips are provided for healthy eating, hydration, fueling needs, and recovery strategies to support an athlete's training and performance goals.
Body composition analysis
The document discusses body composition analysis, which describes the relative proportions of fat, bone, and muscle mass in the human body. It defines key terms like essential fat, storage fat, and fat-free mass. The document outlines various methods to measure body composition, including hydrostatic weighing, air displacement, skinfold tests, bioelectrical impedance analysis, and DEXA scans. Maintaining a healthy body composition is important for reducing disease risks and athletic performance.
Efficient Running with Pose Method
Pose Method clinic held at CrossFit Ferus in Fayetteville, NC. Covers running form and technique from an efficiency and injury prevention standpoint. Programming for marathon training and interval sessions described.
Benefits of physical activity
6th grade powerpoint presentation explaining the benefits of physical activity and the elements of fitness
Exercise & health
This document discusses the importance of exercise for physical and mental health. It describes the health triangle model which includes physical, social, and mental health. Regular exercise provides numerous benefits like weight control, reduced risk of cardiovascular diseases, lower stress and depression. While aging leads to loss of physical capacity, exercise can help maintain functional ability at any age. Exercise is an effective way to reduce risk factors for common lifestyle disorders like cardiovascular diseases, hypertension, and diabetes. The document recommends 30 minutes per day of moderate exercise most days of the week to achieve health benefits.
Endurance
Endurance refers to the ability to repeatedly perform a physical skill or activity for an extended period of time. There are two main types of endurance: cardio-respiratory endurance required for whole-body activities like running that stress the heart and lungs, and muscular endurance where specific muscles must work continuously like in cycling. Cardio-respiratory endurance can be improved through training methods like continuous running, varied pace running, and interval training. This allows one to work for longer periods with less effort and quicker recovery. Muscular endurance can be built through circuit training that gradually increases time or repetitions at each station.
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Physical fitness refers to the ability to perform daily activities without fatigue and is comprised of five main components: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Exercise is key to maintaining physical fitness as it provides numerous physical, mental/emotional, and social benefits such as stronger muscles, better heart and lung function, stress relief, and social interaction.
Welcome to sports massage
Massage can alleviate muscle pain. If an athlete
is stiff and sore due to an injury or working hard,
he or she will not be performing at their peak
with regular massage, muscle pain can be
curbed and the athlete can perform.
Stretching Exercise
Stretching is important before and after exercise to prepare and recover muscles. When muscles are stretched, they are extended to a resistance point which helps muscles and joints. Stretching improves flexibility, prevents injuries, and promotes strength. It also improves running form, performance, coordination and reduces soreness. The document then provides instructions and photos for how to properly perform different stretches, like hamstring stretches while lying down, forward bends while seated, and quad stretches while standing. Stretches should be held for 10-30 seconds until a mild discomfort is felt but not pain.
Muscular Strength and Endurance
This document defines muscular strength and endurance, and their differences in training. It discusses the benefits of strength training, including reduced back problems, increased confidence and performance, and reduced bone and muscle loss. It describes how strength training uses heavy weights for few reps, while endurance training uses moderate weights for many reps. It addresses common misconceptions about weight training and discusses differences in muscle fiber types between men and women.
Prevention of sports injury
The document discusses various factors involved in the prevention of sports injuries. It outlines intrinsic risk factors like age, gender and modifiable factors like muscle strength. Extrinsic factors discussed include training, equipment and environment. Prevention strategies covered are warm up, stretching, taping, use of protective gear, suitable equipment and training, as well as considerations around psychology and nutrition. The key is establishing the extent of injuries, their causes, introducing preventive measures and assessing their effectiveness.
Muscular endurance
Muscular endurance is the ability of muscles to repeatedly exert force against resistance over multiple repetitions. It can be assessed through dynamic tests using a percentage of maximum strength to perform as many repetitions as possible. Common tests include the bench press and push-up tests. Accurate assessment requires controlling for client, equipment, technician, and environmental factors. A variety of muscle-specific dynamic tests are needed to fully evaluate strength and endurance.
Fitness powerpoint
This document provides an introduction to fitness principles and testing. It defines physical fitness as the body's ability to function efficiently, consisting of health-related and skill-related components. Health-related components include body composition, aerobic endurance, flexibility, muscular strength and endurance. Skill-related components include speed, agility, balance, coordination and reaction time. It then describes the Physical Activity Pyramid and FITT principles of frequency, intensity, time and type for exercise. Finally, it outlines the Beep Test for measuring aerobic fitness and the Illinois Agility Test for measuring agility.
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Physical fitness, wellness and lifestyle physical education Class XI UNIT 2 PPT
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This document provides tips for beginner runners to avoid injuries and run safely. It discusses warming up properly, avoiding too much too soon, allowing for recovery, using proper form and technique, and balancing muscle groups. Sample workouts are included that start with walking/running intervals and gradually increase the ratio of running to walking. The goal is steady progress through a base training plan to build endurance and experience health benefits while avoiding injuries from overeager increases in mileage or intensity.
Improve Diabetic Symptoms With Exercise
Diabetes is something of an epidemic in the U.S. today, but small changes in daily habits can help prevent diabetes and improve diabetic symptoms for those who have already been diagnosed. Here’s a look at what should be incorporated in a comprehensive physical activity routine, including aerobic exercise, strength training, and flexibility exercises, as well as tips to stay active throughout the day to improve your diabetic symptoms.
ZUMBA.pptx
Zumba is a fitness program that combines dance and aerobic movements set to energetic music. It was created in the 1990s by Colombian dancer Alberto Perez when he improvised a class without music by using salsa and merengue tapes. In 2001, Perez founded Zumba Fitness to promote the program globally. Combining dance styles like salsa, merengue, and reggaeton with fitness, Zumba has become a global phenomenon with millions participating worldwide in its energetic workouts.
Walking Exercise.pptx
Walking is a popular form of exercise that has various health benefits. There are different types of walking like strolling, brisk walking, power walking, Nordic walking, hiking, chi walking, marathon walking, and race walking. Walking can help burn calories, strengthen the heart, lower blood sugar, improve mood, boost energy, and ease joint pain. Safety tips include walking in designated areas, wearing reflective clothing if walking at night, and staying hydrated. Medical limitations are that the maximum daily walking time is 30 minutes and it may not achieve advanced fitness goals or burn a high number of calories per hour.
Fitness training
This document provides information on assessing different components of physical fitness, including cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. It describes several tests to evaluate each component, such as the 1.5-mile run test for cardiorespiratory endurance, the bench jump, modified dip/push-up, and bent-leg curl-up tests for muscular strength and endurance, the sit-and-reach and total body rotation tests for flexibility, and methods like skinfold thickness measurements, bioelectrical impedance, and hydrostatic weighing to determine body composition. Maintaining an appropriate level of fitness in each area is important for health.
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This document provides information and exercises for pregnant women to do during their pregnancy. It recommends doing a mixture of slow and fast pelvic floor exercises daily to strengthen muscles. It also recommends deep breathing exercises and foot and ankle exercises to improve circulation. Proper posture and abdominal exercises are described to prevent back pain. Relaxation techniques are outlined to help reduce stress during pregnancy.
Dryland-training.pptx
Dry land training involves strength and conditioning exercises performed on land to improve swimming performance when the pool is unavailable. It aims to increase power, mobility, flexibility, explosive power, and stroke rate while reducing injury risk. Swimmers should do dry land workouts 3-5 times per week, including exercises like burpees, lunges, planks, and pushups that strengthen the core, arms, and legs. Both static and dynamic stretching are important, with static stretching best for increasing flexibility and dynamic stretching recommended as part of warmups to prepare muscles for exercise.
The Pillars of Fitness Success
It takes more than exercise to get into better shape. Here we describe The Pillar of Fitness Success! Follow our outline and you'll be on your way to a healthier lifestyle.
David Hryvniak - Common running injuries and prevention
David Hryvniak, an experienced trail and road runner who also happens to be a doctor and assistant professor at UVA’s Department of Physical Medicine and Rehabilitation (He works with Dr. Wilder). David will talk about common overuse injuries and how to prevent those injuries.
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The document defines exercise and describes its purposes and benefits. Exercise includes physical activity that conditions the body and improves health. It decreases disease risks, improves functional strength and activity tolerance. Specific benefits are also outlined, like improved cardiovascular, respiratory and musculoskeletal function. Different types of exercises are classified, like isotonic, isometric, aerobic and stretching exercises. Guidelines for range of motion exercises are provided along with examples of different joint movements.
swimming
Swimming is an individual or team sport that uses the arms and legs to move through water. It can be enjoyed recreationally for its low-impact exercise benefits or competitively. Recreational swimming provides stress relief and physical fitness benefits like improved heart health, muscle tone, flexibility, and weight management. Competitive swimming involves specific strokes like breaststroke, backstroke, and freestyle.
swimming
Swimming is an individual or team sport that uses the arms and legs to move through water. It can be enjoyed recreationally for its low-impact exercise benefits or competitively. Recreational swimming provides stress relief and physical fitness benefits like improved heart health, muscle tone, flexibility, and weight management. Competitive swimming involves specific strokes like breaststroke, backstroke, and freestyle.
5 Best Cardio Exercises You Can Do at Home to Burn Fat.pdf
People do not need a lot of equipment for cardiovascular exercise. Instead, they can take part in cardio training at home by working on their own body weight.
The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space.
People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves.
The following are calorie-burning exercises that a person can do at home with minimal equipment.
These exercises can form a cardiovascular exercise program.
For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set.
As their fitness levels increase, people may wish to perform these exercises in circuits.
To perform circuits, a person completes 30–60 second rounds of each chosen exercise in succession before resting for 30–60 seconds. They then perform the entire course again, as many times as they prefer.
Beginner
Beginner exercises do not require previous experience with physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability.
Jogging in place
jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.
To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side.
Air jump rope
The air rope jumps require a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine.
To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction.
Jumping jacks
jumper a beginner cardiovascular exercise that a person can perform almost anywhere.
To perform:
Begin with the feet hip-width apart and arms down.
Raise the arms out to the sides, straight in the air while jumping out with the feet apart.
Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.
A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks.
Squat jumps
squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves.
To perform:
Stand with the feet hip-width apart and arms at the sides.
Bend at the knees to squat.
From the squat position, jump in the air and extend the hips until the body is straight.
Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
Repeat using different arm movements to adjust the difficulty.
Stair climb
A person can incorporate stairs into a workout by going up and down them several times.
Taking the stairs two at a time and increasing speed to a running pace can
Injury Prevention for Walkers and Runners
Topics Include:
- Benefits of regular walking/running…the right way
- Main sources of pain and injuries
- Proper posture, pacing, and technique
- Warm up routine
STRENGTH TRAINING FOR RUNNERS
As a runner, it’s important that you do more than simply run. If you want your sessions to be long, fast, and strong, it’s vital to support your body’s capacity to consistently do this. Here’s why strength training for runners is so essential, plus some simple exercises you can try at home, in the park, or at the gym.
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A 77-year-old man presented with bilateral choreic movements that had developed over the past month. He had a history of poorly controlled type 2 diabetes. At admission, he was found to have severe hyperglycemia without ketosis. A CT scan showed hyperdensity in the putamen and lenticular nucleus. Treatment with insulin, haloperidol, and glycemic control led to regression of the choreic movements within 4 days. Chorea secondary to nonketotic hyperglycemia is a rare complication of uncontrolled diabetes that is usually reversible with normalization of blood glucose levels and neuroleptic treatment. The pathophysiology is thought to involve metabolic disturbances from hyperglycemia impairing neurotransmission in basal ganglia structures and
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Malignant mixed mullerian tumors are very rare genital tumors. They are biphasic neoplasms composed of an admixture of malignant epithelial and mesenchymal elements. In descending order of frequency they originate in the uterus, ovaries, fallopian tubes, cervix and vagina. Also they arise denovo from peritoneum. They are highly aggressive and tend to occur in postmenopausal low parity women. Because of rarity, there is as such no treatment guidelines available. Multimodality treatment in the form of radical surgery followed by adjuvant chemotherapy or radiotherapy or combined chemoradiation gives a better prognosis & outcome. Two case reports of such tumors, one from ovary and other from penitoneum are presented along with the review of literature.
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Turner syndrome (gonadal dysgenesis) is one of the most common chromosomal abnormalities occuring 1 in 2500 to 1 in 3000 live-born girls. It is an important cause of short stature in girls and primary amenorrhea in young women that is usually caused by loss of part or all of an X chromosome. This review briefly summarises the current knowledge about the syndrome and the management strategies.
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Due to pregnancy thyroid economy is affected with changes in iodine metabolism, TBG and development of maternal goiter. The incidence of hypothyroidism in pregnancy is quite common with autoimmune hypothyroidism being the most important cause. Overt as well as subclinical hypothyroidism has a varied impact on maternal and neonatal outcome. After multiple studies also, routine screening in pregnancy for hypothyroidism can still not be recommended. Management mainly comprises of dosage adjustments as soon as pregnancy is diagnosed based on results of thyroid function tests. The aim should be to keep FT4 at the upper end of normal range.
Adult Growth Hormone Deficiency
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Advances in the management of thalassemia have led to marked improvements in the life span and quality of life of children and young adults. This poses new challenges for the treating physicians. There is now increasing recognition that thalassemics have impaired bone health which is multifactorial in etiology. This paper aims to highlight the factors that predispose these patients to osteoporosis and suggests measures to minimise the impact on bone health.
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Diagnosis and Staging
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Osvaldo Bernardo Muchanga-GASTROINTESTINAL INFECTIONS AND GASTRITIS-2024.pdf
Benefits Of Walking
- 2. Benefits Of Walking Walking with headphones and listening to one’s favourite songs or audiobooks has become a rage with fitness lovers. Walking is a simple, gentle and low impact exercise, with the help of which, high levels of fitness can be achieved – maintaining weight, increasing bone strength, improving circulation and it’s good for cardiovascular health and Type 2 diabetes. Benefits • Improves cardiovascular health (lowers bad cholesterol and increases good cholesterol levels) • Controls blood pressure • Contributes to weight loss • Increases stamina, strength and agility • Improves emotional and mental health While Walking… • Watch your posture • Chest up and abs strong • Arms bent up to 90° • Swing the arms back and forth and not side to side • Hands should be loosely cupped • Hips loose and comfortable • Short fast strides that shouldn’t make you uncomfortable • Keep the pace steady and even • Don’t forget to breathe deeply Shoes should be… • Light weight • Extra‐shock absorbing • Low heeled Tips • Always take fluids after a session • Keep sipping water every 20 minutes • Drink water (if sessions last for an hour or less) • Drink energy drinks (if sessions last beyond an hour) • Wear comfortable clothes • Walk outdoors if you can • Avoid pollution – walk early morning or late evening • Wear suitable windcheaters for cold weather and harsh winds • Observe traffic and vehicles, if on the road • Take sidewalks and safe pathways • Take a friend along • Carry identification
- 3. Types of Walking Aerobic Walking: Long strides, arms pumped and used in an exaggerated manner. Arms and legs move extensively for an intense workout. Brisk Walking: Intermittent walking. One minute of fast walking or taking long strides and alternating it with one minute of regular comfortable walking. This adds variety in your walking routine and helps achieve steadiness. Muscle Strength Walking: Power walking with weights on the hands, wrists, trunk or waist. Increases intensity of the workout, calorie burning and tones the body. Climbing: Walking on inclined surfaces increases the intensity of the workout. Not recommended for beginners. Treadmill Walking: Great indoor workout, especially during bad weather, rain or storm. Speed can be adjusted. It’s a no‐excuse model to just get walking!
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