2011Jan09 – Walking – a presentation made for Walkers Club of Hyderabad – Prashanth – Walkers International – District 301 on the occasion of Installation of Wr. Ln. Konduru Sai Baba mjf as District Governor at the Federation of Andhra Pradesh Chambers of Commerce & Industry Auditorium, Hyderabad.

2. Welcome
to the
Lovers
of
WALKING
A humble presentation by Prof. Wr. V. Viswanadham

3. Walking
for the
3 incre a s es :
Increase in Health,
Increase in Happiness &
Increase in Energy

4. Do you know that
you
have
2 DOCTORS
with you ?

5. Your
right leg &
Your
left leg.

6. Walking
• Gives you more energy
• Makes you feel good
• Helps you to relax
• Reduces stress
• Helps you sleep better
• Tones your muscles
• Helps control your appetite
• Increases the number of calories
your body uses

7. WALKING
to be
the best
that you can be!

8. WALKING
Your energy levels go up,
high,
your spirits soar
you look and feel
Younger ~ much Longer!

9. WALKING
helps shape and tone
your legs,
slim s
your waist.

10. WALKING
and your BRAIN
significantly
bette rs
cognitive function

11. WALKING
boosts
CREATIVITY

12. WALKING
helps you to
sleep better.

13. ‘ Walking is man's best medicine.’
-Hippocrates

14. ‘ I've been through every diet under the sun,
and I can tell you that
getting up,
getting out, and
walking
is always the first goal.’
- Oprah Winfrey

15. More benefits of walking!
You can
slow d own
the aging process

16. Walking for a Healthier You
• Best, safest, and most natural form of exercise
• Effective form of exercise for all ages
• Effective form of exercise for all states and
levels of health
• Increases our sense of well-being
• We are actually designed for lengthy, regular
walking
• Need not be strenuous to reap significant
health benefits

17. What are the health benefits?
• Brisk walk of 20 minutes three times weekly
– Lowers LDL [bad] cholesterol levels and
raises HDL [ good] cholesterol levels
– Stimulates blood circulation
– Strengthens the heart
– Helps control weight
• a brisk 1 hr walk burns @ 400 calories for the average
person
– Helps reduce stress and depression
• Keeps you emotionally healthy and enhances your well-
being
– Develops and maintains better coordination
– Prevents osteoporosis
• builds strong bones and slow bone loss

18. What are the health benefits ?
– Reduces high blood pressure
– Can help ease back discomfort
– Improves your muscle tone
• leads to lean, toned muscles, keeping you flexible and
active
– Develops strength, stamina and endurance
• slows down the ageing process, keeping you fit, agile and
mobile
– Boosts your energy level
– Lower your incidence of illness
– Increase your metabolism
– Best exercise for the brain

19. Walking correctly is very important
• Walk with your chin up and your
shoulders held slightly back.
• Walk so that the heel of your foot
touches the ground first.
• Roll your weight forward.
• Walk with your toes pointed forward.
• Swing your arms as you walk.

20. Why Walking…
SAI
• Simple – no instructors or
membership needed.
• Achievable – can be done
nearly anywhere, anytime.
• Inexpensive – no special
equipment involved.

21. Walking and Weight
For every pound you want to lose,
you must expend
3,500 calories worth of energy
above the total you consume.
Please remember that
1 pound = 3,500 calories
Vigorously walking for a half an hour burns
200 calories and makes your body burn calories faster
the rest of the day.

22. WALKING
SIMPLEST,
CHEAPEST,
EASIEST
EFFECTIVE &
SAFE

23. • To improve your health
What do specialists suggest ???
Reduce Oil intake
Reduce Smoking
Go slow on Alcohol
Moderation in everything
Meditate,
Exercise
Yogasanas,
Pranayama
Stress Management
• You are most welcome to do all that and may be much more.
• One sure thing all of you can do
right from today is ….. ?

24. Let
TODAY
Be a TURNING POINT.
You can start with a simple step.
TODAY .

25. Take a brisk walk
for 20 minutes per day,
Every day.

26. Studies have shown
walking
to be the best form of exercise
that people of all ages can do.

27. WALKING AND
SMOKING
Regular walking
is a positive habit
to replace smoking with.

28. WALKING AND
BLOOD PRESSURE
Regular walking makes the heart
work more efficiently and
improves blood circulation.
Blood vessels become more elastic and
the amount of oxygen delivered
to the tissues increases.

29. WALKING AND
FITNESS
Regular brisk walking
improves muscle tone,
makes your heart stronger
and gives you that bite of fitness.

30. WALKING AND
STRESS
Walking is one easy way
to deal with tension, anxiety and stress.
Studies show that people
who exercise regularly
can cope better with various stresses of life.

31. WALKING AND
CHOLESTROL
Regular walking
can increase the levels of
good cholesterol.

32. How Do I Start a Walking Program?
 Think of your walk in three parts:
warm-up,
walking,
cool-down.
 Drink water
before,
during and
after.

33. How Do I Start a Walking Program?
 Establish a regular walking
routine, with some flexibility for
weather and schedule changes.
 Find a walking partner.
 Wear correct clothing and shoes.
If walking outside, wear the proper
clothing.
 Choose a safe place to walk.

34. How Often Should I Walk?
 30-60 minutes of moderate physical
activity most days of the week.
 If you can’t do 30- min.of continuous
exercise, you can still get benefits from
two or three 10-minute exercise
sessions throughout the day.
 A little exercise is
better than none,
but more is better than a little.

35. Starting Out
 Measure average daily steps or time.
 Start on a level surface.
 Start at a slow steady pace and build
up to a quicker one. Stay at a pace
where talking is possible but singing is
difficult.

36. Keeping it Up
 Increase daily steps each week.
Experts recommend 10,000 daily steps
a day for long term health. Set yourself
a daily goal.
 Move arms.
 Increase time.
 Increase intensity - reach your target
heart rate.

37. No need of any equipment
No need of expert guidance

38. Say YES to Walking

39. WALKING AND PATRIOTISM
A healthier
YOU
can also mean a healthier
INDIA
with a healthier economy.

41. Remember -
EVERY
STEP
COUNTS

42. Just a Thought before I take leave
“ In the first month of walking regularly,
you’ll start to feel the difference.”
In the second month,
you’ll see the difference.”
In the third month,
others will notice the difference.”

45. 8 January 2011 45