Follow the rules and get benefits
The easiest and beneficial exercise is walking. Walking is appropriate for all ages. Diabetics, high blood pressure, heart disease, and those who have medicines are advised to walk regularly. But many people do not get the full benefit from this simple exercise because of not knowing how to walk, how long to walk, walk rules or not.
How long to walk?
It should walk at least 30 minutes daily. Research says it is easy to deal with various diseases, at least 150 minutes a week. For that 5 minutes a week, 30 minutes walks will be the desired benefit. Even after walking a day, but do not break for two consecutive days. If you have diabetes, gradually increase from 40 minutes to 40-45 minutes. According to the American Heart Association, high blood pressure patients will have to walk 40 minutes a day, 3 days a week or 20 minutes a day. For the first 3 months 15 months of pregnancy, between 3 months and 20 minutes and for the last 3 months and 10 minutes, you should walk every day.
How to walk?
Do not walk very slowly. In normal routine, it is necessary to walk at a speed of 100 feet in one minute. You can give 1,000 steps in 30 minutes. During walking you can arrange the speed or step by downloading the app in the pedometer or cellphone. Before moving, the muscles will be activated by stretching. At the end of the walk you need some striking exercise. As you stand on the toes of the feet, the back of the back of the muscles or the strains of the foot muscles. It is good to try walking at the same time every day.
■ Use comfortable shoes or jogging shoe while walking.
■ Wear loose clothing or buy tracksuits. Use sunscreen, sunglasses.
■ Drink enough water.
Question-answer
Q: I am 24 years and 8 months old. What to do to increase height?
Answer: Between 18 and 21 year old bone growth has stopped. There is no scope to increase the height after this age. Dr. Shahjada Selim, hormone specialist