Uma

PREFACE
MORNING WALK & FITNESS : Walking every day for one hour can help you lose around five to
seven kilograms of excess weight. Walking keeps away obesity, high blood pressure, and heart
diseases. Daily walking decreases the estrogen hormone in women which can decrease the
risk of breast cancer after menopause. Daily walking maintains the serotonin level which
keeps stress and high blood pressure in check. It also decreases the cholesterol by increasing”
High-density Lipoprotein”. Scientific studies have shown that walking increases the T-cells
which slow down the AIDS virus. Walking induces increased blood flow and flexibility in the
muscles. Walking refreshes the mind and body. It increases the body’s defense to fight against
the diseases. It increases the secretions of the adrenal gland which relieves the stress.
Walking induces the movement and friction of joints which forms new joint lubricants and
hence restricts joint lock. Walking slows down the degeneration of the bones and fights from
Osteoporosis. Waking induces the heavy breathing which fills the lungs with oxygen and
increases the lung capacity, so it is a good exercise for the lungs.
Heart patients are advised not to walk straight after the meal because the blood flows
towards the digestive system to digest the food. Walking straight after having a meal can
stress out the heart. You should dress accordingly to the walking. Shoes, clothing, proper
walking technique and posture are very important. Always carry a water bottle so that you do
not get dehydrated. A few medical terms used in this article, you should know about:
Osteoporosis: A disease in which the bones get too porous and weak.
ACKNOWLEDGEMENT
I would like to take this opportunity to express my deep

sense of gratitude to all those people without whom this
project could have never been completed. First and
foremost I would like to thank my Parents for their
inexhaustible source of inspiration.
I would like to extend my gratitude to Mr. Ajay
Dhiman (MD) SR Institute Baijnath for his constant guidance
and providing a very nice platform to learn.
I would also like to thank Santosh Kumari Madam
(our Trainer) for his constant encouragement and moral
support, without which I could have never been able to give
in my best.
INDEX
INDEX
INDEDE
•MORNING WALK
•HEALTH BENEFITS
•WHY GO FOR WALKING
•MORNING WALK IMPROVES MEMORY
•PROVIDES ENERGY
•WEIGHT LOSS
•INCREASE LONGEVITY
•HEART HEALTH
•PHYSICAL FITNESS
•Finding a Balance
•How much exercise do i Need
•Exercise is Important
•Making Physical Activity a Part of Your life
•What is physical fitness
•Components of Fitness
•Aerobic Fitness
•Muscular Fitness
•Flexibility
•Body Composition
•Exercise your Body and Mind
Top Health Benefits of Morning Walk
•If we see there is only one exercise which is suitable for all ages and
that is walking! In older days for early man it was a method of
transportation and important part of life for our fore fathers.
•In today time vehicle are everything and so people use less road for
walk! Hence walking is an important exercise for overall health.
Why to go for walking?
Here are the some of the reasons that why to go for walking as mentioned above:
•It is one of the good exercises in order to stay fit. Moreover it can be practiced in
anywhere direction and anytime, whether if you are walking to class or down the
street.
•This exercise can be fun like going with a family member or friend, or can be
practiced alone and become a time of reflection.
•This exercise is almost safe for all ages. The reason is that walking leads to less
strain to the lower back and develops less stress on your joints like on your hips,
knees, ankles. Additionally it is also more grounded and balanced.
•Moreover this exercise does not need expensive equipment or the use of a
gym.
1. Great way to begin your day:
If your office cliques or friends go for a morning walk will tell you it is best
way to start your day .Whether you are working or work at home, wake up
early in the morning and start your day with a morning walk it will surely
energize and your mood will be good and you will start your day
2. Morning walk improves memory:
This exercise is very useful and beneficial for good coordination of body and mind.
The benefits of walking are that it regulates the proper blood flow and oxygen to
the brain thus helps for better functioning. Moreover it is good in reducing the
depression, anxiety, and stress and for older people it lower the risk of dementia
and Alzheimer.
3.Morning walk provides energy:

It is one of the good exercises for in order to boost up the energy level. It is good in
boosting up the blood circulation and increases the oxygen supply to each and
every cell in your body, which helps in feeling more alert and alive. Try to go for a
walking on your lunch break in order to gain more energy after afternoon.
4. Morning walk for weight loss:
This exercise is more good for obese person. Morning walks will helps in improving
the metabolism and burn calories.
5.Walking for increasing your longevity:

If you exercise for 30 minutes is good enough to keep you healthy and quality of
life.
6. Morning walk for healthy heart:
By doing exercise on daily basis will help in lowering the heart disease and stroke.
7. Morning walk for glowing skin:

This aerobic exercise is good in the formation of Red Blood Cells (RBCs) and provide
overall smart look to your body. It discards the dead cell from the body thus by
providing gleaming and shining skin.
Other Health Benefits
Other health benefits are:
•Tones the body.
•Prevents from miscarriage.
•Good for diabetes.
•For pregnancy.
•Lowers the risk of cancer.

Benefits of Physical Activity
• Helps people achieve and maintain a healthy weight

• Reduces feelings of stress, anxiety & depression
• Builds and maintains healthy bones, muscles & joints
• Boosts energy level
• Improves quality of sleep
Physical Activity Reduces the risk of

• Dying from heart disease or stroke
• Developing high blood pressure, cholesterol & diabetes
• Developing obesity
• Developing osteoporosis – exercise builds strong bones & muscles
Finding a Balance
Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control

How Much Exercise Do I Need?
U.S. Surgeon General, CDCP,

American College of Sports
Medicine recommends:
Minimum of 30 minutes
Moderate-intense physical
activity
Most days of the week.
Exercise is Important…
Why Don’t We Do It
I don’t have enough time
I get bored!!
The gym is too intimidating
I Don’t Like It!
I am too tired!!
I don’t know what to do!
I need to take care of the family

Making Physical Activity a Part of Your Life.
There are 1440 minutes in every day...

Schedule 30 of them for physical activity.
What is Physical Fitness?
Good health or physical condition,

especially as the result of exercise
and proper nutrition.
Components of Fitness?
4 Components of Fitness:
Aerobic
Muscular
Flexibility
Body Composition
Aerobic Fitness
Defined – The body’s ability to take in and use oxygen

to produce energy. Aerobic activities make you
breathe hard & they increase your heart rate.
Some of these activities include:

- Jogging
- Walking
- Cross-country skiing
- Bicycling
Muscular Fitness
Defined – The strength and endurance of your muscles.

Benefits:
Improve performance
Injury prevention
Improves body composition
Improves self image
Some activities include:
- Weight Lifting
- Push-Ups
Flexibility
Defined – The ability to bend joints and

stretch muscles through a full range of
motion.
Some activities include:

- Stretching (Sit & Reach)
- Warm-up & Cool-down
Body Composition
Defined – The amount of fat tissue

relative to other tissue in your body.
- Your body composition is based not

on how much you weigh, but rather on
how much of your weight is fat as
opposed to muscle.
Exercise Your Body & Mind
Yoga, Pilates, Tai Chi
Reduce Stress
Increase strength
Increase Flexibility
Increase Energy

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PREFACE

I would like to take this opportunity to express my deep

3.Morning walk provides energy:

5.Walking for increasing your longevity:

7. Morning walk for glowing skin:

Other health benefits are:

•Tones the body.

•Prevents from miscarriage.

•Good for diabetes.

•Lowers the risk of cancer.

• Helps people achieve and maintain a healthy weight

Physical Activity Reduces the risk of

Calories in Food > Calories Used = Weight Gain

Calories in Food < Calories Used = Weight Loss

Calories in Food = Calories Used = Weight Control

U.S. Surgeon General, CDCP,

I need to take care of the family

There are 1440 minutes in every day...

Good health or physical condition,

Defined – The body’s ability to take in and use oxygen

Some of these activities include:

Defined – The strength and endurance of your muscles.

Defined – The ability to bend joints and

Some activities include:

Defined – The amount of fat tissue

- Your body composition is based not

Yoga, Pilates, Tai Chi

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