Weight training at the gym need not be just for professional athletes. A lay person can gain too from the many benefits of weight training. These include improvement in physical and psychological wellness. Even patients suffering from chronic conditions can treat and alleviate their problems through weight training. In this article, we reveal the numerous benefits of weight training. To name just a few, you can socialize and have fun at the gym, build a good body image, elongate your longevity, prevent disease and maintain physical and mental fitness.

Improves Body Image and Posture
If you think you have a frail body and bad posture, the best remedy is regular weight training. You can develop confidence and self-esteem by toning and shaping your body at the gym. Weight training can also improve your posture which will not only ward off ailments, but also enable you to face the world confidently.

Helps to Manage Weight
Obesity has become an epidemic in the US, mainly because of bad diet and sedentary lifestyles. To prevent obesity, get cracking and go the nearest gym. A major benefit of weight training is that it enhances muscle strength, bulk and tone. As a result, your body metabolism becomes more efficient and you start to burn more calories even while at rest.

Improves Balance and Strength
In a strong body, the muscles and joints function more efficiently. This improves stamina, flexibility, co-ordination and balance, and prevents injury. Weight training is thus a boon for seniors, who face the problems of unsteadiness and muscle mass decline as they age. Regular weight training can ward off and delay the inevitable side effects of aging.

Promotes Bone Density and Strength
Fad diets may help you lose weight but they also cause a decline in bone density and mass. Therefore, you should complement your diet with a regular weight training program to maintain bone density even as you shed those kilos. Seniors experience the problem of brittle bones and osteoporosis. These can be avoided by regular weight training.

Weight Training for Overall Health
Three more benefits of weight training are improvements in sleep, immunity and overall wellness. Regular exercise paves the way for sound sleep. This in turn boosts the immune system. Weight training makes you energetic and fit, and immune to many diseases. You can boost your mood, confidence and self-esteem, and even treat depression by working out regularly at the gym.

Alleviates Chronic Health Conditions
Health experts aver that weight training can help improve chronic health conditions such as cardiovascular disease, metabolic syndrome, diabetes, cancer, depression osteoporosis, lung problems, Parkinson’s disease, HIV/AIDS, fibromyalgia and arthritis among others.

More Benefits of Weight Training

• Normally, our metabolism begins to decline around the age of 30 years. Weight training can help to reverse this effect.
• It boosts energy levels by positively impacting the body muscles.
• Improves muscular endurance.
• Women need not be scared of weight training, as they will not gain big muscles, just toned ones.
• Weight training reduces the risk of low-back injuries, diabetes and colon cancer.
• Weight training decreases resting blood pressure and resting heart rate, which makes the heart function more efficiently.
• Another benefit of weight training is that it improves good cholesterol levels.

Summary
We hope the numerous benefits of weight training will motivate you to get off the couch and go to the nearest gym. Learn proper lifting techniques and lift weights well within your limitations to prevent injury. Initially, you need the help of a trainer to learn the correct techniques and methods. As you gain experience, you can build your own small gym at home to save money and time, and work out at your own sweet pace. Here’s to happy lifting and good health.

But jogging is not everything. If you want to lose weight, you need to burn more calories than you intake. If you stimulate the fat burning with jogging but at the same time follow the following rules, you will be on the safe side to reach your desired weight. So here the four rules to

lose weight with running

:

A well-known myth – The start of the fat metabolism

Many people think that the fat metabolism begins only after half an hour of training and so don’t go for a run if they run out of time with other things. But this assertion is definitely wrong. Even those who are running slow burn fat from the first minute of the workout. The only difference is that the total energy expenditure per unit of time is at low intensity significantly lower than at higher strain.

Take it Easy at the Beginning

It’s especially important for beginners not to overexert themselves. Then, the body burns just the easily available energies like the carbohydrates from the muscles due to too much burden. And if you are exhausted, the blood sugar level drops which causes the effect that the brain gets the signals to stop the activity and that is definitely not what you want.

But it is true that depending on the intensity of the length of your workout, you will burn more or less fats or carbohydrates. But the frequency is much more important, because studies have shown that starters burn 20 grams per one hour in the beginning while they increased the fat burning already to 60 grams per hour after only 12 weeks of training. So it is important to have a constant load to get out the maximum.

The Perfect training

It is important to increase the percentage of free fatty acids for energy production and improve the fat metabolism to

lose weight with running

.

Therefore, beginners should start with many units with low intensity while slowly increasing the frequency. For example, a good training plan is to start with three units in the first week, four units in the second and five units in the third week.
It sounds like a hard workout but it is important to quickly burn 1000 kilocalories per week which you increase from week to week up to 3500. If you don’t have enough endurance to go for a run three times a week at the beginning, start with Nordic Walking, because not only more muscle groups are involved but it also won’t come to acidosis (too much lactic acid in the blood), because the intensity will be kept low. This is an important point since acidosis would inhibit the fat burning.

Proper nutrition

It is a true fact that athletes need more carbohydrates to fill their depots but carbohydrate intake also inhibits fat metabolism. And since the afterburning effect is especially high after a long or intensive run or interval training, it is important not to block it with the intake of carbs.

So if you can wait with eating after a training session, you should do so. You can drink plenty of water to reduce the feeling of hunger.

But the carbohydrate content should be at least 50 per cent in form of starch and fibre-rich sources such as whole grain products, rice, pasta and potatoes to have enough energy for your workout.

The other half of the nutrition should consist half of fats and proteins like fish, white meat or even nuts. Eating a lot of proteins instead of carbohydrates is especially important for night runners since they would otherwise block the night time fat burning effect with a carbohydrate-rich dinner.

These are just four rules to follow to

lose weight with running

, but it is important not to overdo it with the self-flagellation to get the most out of your training. Your goal should be to enjoy both – running and eating, namely both with your new dream body!

effects of lack of exercises

were limited to heart problems and obesity, wait till you read this entire article. Exercise is an essential part of your daily activities. It helps keep your body healthy and fit while keeping it free from many ailments. It not only keeps your body healthy, but also helps you keep your mind alert and healthy. You know about the benefits of exercising. But how much do you know about the effects of lack of exercises. Let us see some of them.

Lack of physical exercises and its effects

• Obesity

  : No points for guessing this right. One of the most obvious side effects of lacking physical exercise is becoming obese. When you consume carbohydrates or fats, a part of it is converted to energy so that your body can utilize it for its healthy functioning and regular activities. The remaining part is stored as body fat for later usage. This fat is converted to energy and utilized when you do physical exercises. Lack of physical exercises will lead to excess deposition and under utilization of this body fat, which naturally leads to obesity.

• Heart problems

  : What happens when excess fat and cholesterol starts depositing in your blood? Naturally, it obstructs the flow of blood in your body especially to your heart. Lack of exercise also leads to high blood pressure. These lead to heart problems, the most common being cardiac arrests.

• Diabetes

  : Lack of exercise can upset the insulin sensitivity in your body. It can increase your insulin sensitivity thus increasing the risk of diabetes. In fact, according to a research published in “Diabetes Care” June 2005, one of the major reasons of diabetes related deaths are lack of physical exercises.

• Blood pressure and stroke

  : Regular exercises increase HDL cholesterol and lower blood pressure as well as blood clot. Lack of physical exercises lead to higher blood pressure thus increasing the risk of stroke.

• Mental Depression

  : How many physically active people have seen who are suffering from depression and anxiety? Physical exercises keep your body healthy and naturally boost your self esteem. It also provides your mind the freshness it needs. How can you expect a healthy mind in an unhealthy body?

Some other effects involve dementia, loss of muscle mass, bone breaking and also possible cancer. Now that you know the side

effects of lack of exercises

, what are you still waiting for? If you haven’t been exercising regularly, now is the right time to start a new regimen.

Running is one of the best exercises to lose weight and stay in tip-top shape. However, you also need to beware of the

risks of running

. This activity can affect your body if you do not heed the warning signs. In this article, we reveal some of the common risks of running and how you can prevent them from affecting your body.

Shin splints

This is a common

running risk

. This condition results in shin pain and mostly affects those who are new to running. It occurs because of weak muscles in the foot.

Preventive Action:

• Do stretching before and after your running session. This will strengthen your leg muscles and this problem will disappear with time as your muscle tone improves.
• To alleviate the pain, apply ice on the painful shins and take adequate rest.
• Initially, try to run of a soft surface like grass and avoid concrete.

Joint problems

Running places a heavy load on your joints. They become compressed while running and overuse can make them sore, painful and inflamed. If not treated on time, your joints could cause serious trouble in the long run.

Preventive Action:

• Buy the best running shoes money can buy as they act as shock absorbers and cushion the joints and feet from impact.
• Running shortens your leg muscles. So, after running, stretch for a few minutes to help the tendons and muscles get back to their original length. Your compressed joints will also be stretched and relaxed.

Lower Back Issues

Your lower back is taxed a lot by the surface and also the action of running. Especially, cross country runners can be affected significantly because they run on uneven terrain.

Preventive Measures:

• Stretching helps in this case too. Stretching well lengthens the spine and releases the compression created during running.
• To avoid back problems, complement your running with yoga or Pilates. Both exercise forms strengthen and lengthen the spine, and improve the lower back’s range of motion. Many runners report that their joints and back hurt less after they took up yoga.

Heart Attack

This

risk of running

is especially significant for overweight and obese people, whose arteries may be clogged. Running taxes the cardiovascular system and requires higher oxygen levels to fuel the pumping muscles. If this oxygen flow to the heart is inadequate, it can cause a heart attack.

Preventive Action:

• Undergo a thorough medical check-up before you start regular running. This will detect any heart problems.
• Your diet must be low in fat to reduce the chances of the arteries becoming restricted and clogged.
• You must increase your mileage gradually to ensure your heart is not taxed suddenly.

Muscle Tears

Runners’ muscles are strained a lot and become vulnerable to tears. The risk is greater if the muscles are not warmed up or cooled down properly before and after running.

Preventive Measure

To increase muscle flexibility and reduce the chances of tears, stretch well before and after your running workout. Shortened muscles face a higher risk of getting pulled or tearing.

Dehydration

This

running risk

is enhanced in hot and humid weather conditions. Running takes away a lot of body fluid and can cause dehydration, which could lead to exhaustion and muscle fatigue. So, runners should drink plenty of water to replace the nutrients used up during their race.

Tips to Avoid Risks of Running

• People suffering from knee arthritis, joint pain, sciatica, lower back problems, etc should get the go-ahead from their doctor before they take up jogging or running.
• Overweight and obese individuals should listen to their body while running. If running taxes their joints or knees too much, they must stop their routine and lose some weight before starting to run again.
• Research reveals that running greater than 40 miles a week raises the risk of injury. The knees become especially vulnerable when you run long distances regularly.
• If possible, try to run on softer surfaces like grass, boardwalk or cinder track. Even treadmills are more soft than concrete or road asphalt.
• Most importantly, pay attention to your body signals and stop running if your feel consistent pain, and consult a doctor at the earliest.

Summary

Do not become disheartened by the

risks of running

revealed in this article. A sensible running routine can help you avoid most of the

running risks

. So, put on your sports shoes and hit the road today.

Walking is an easy, inexpensive and effective method to stay fit. Even busy people can devote some time to walking every day, as it is a natural activity. There are numerous

benefits of walking

. It can improve your quality of life, improve your physical fitness and even elevate your mood.

Benefits of Walking: A Healthy Heart

Walking lowers cholesterol levels and reduces the chances of cardiovascular ailments. It can also make your lungs, muscles and heart stronger. This will help your heat pump more blood to all parts of the body. Regular brisk walking can help you burn about 200 calories each day, thereby reducing excess flab.

Reduces the Risk of High Blood Pressure and Diabetes

Research reveals that regular walking can improve the blood pressure levels and Body Mass Index (BMI) of diabetes patients. More insulin is utilized, which improves the levels of blood sugar. By lowering blood pressure, walking protects against stroke, heart attack and kidney failure.

Reduces Cancer Risk and Effects

Studies reveal that brisk walking can reduce the risk of getting colon cancer. Walking also improves blood circulation and fuels positive energy in the walker, which help to reduce the effects of cancer treatments like chemotherapy.

Benefit of Walking: Vigorous Sexual Health

Regular walking can make you more potent in bed. Walk about two miles every day to improve blood circulation. This reduces the chances of impotency. Walking makes you fit and healthy, and you do not have take recourse to medicines to maintain your vitality.

Psychological Benefits of Walking

Walking has many mental benefits too. Brisk walking eases anxiety and stress, alleviates depression and helps you kick-start your day in a positive manner. It boosts your mood and self-esteem, and you can feel happy, positive and energetic through the day.

Walking Boosts Brainpower

Brisk walking stimulates the flow of oxygen and blood to the brain, improving its functioning and your memory power. Walking also helps seniors avoid Alzheimer’s disease and dementia.

Walking Elongates Lifespan

Brisk walking every day can add years to your life. You can also delay or prevent age-related ailments like osteoporosis, by keeping your bones and muscles strong and firm. If you feel lonely in old age, you can try group walking to cheer up and feel motivated.

Walking Reduces Fatigue

Brisk walking improves your stamina and you will feel more energetic while doing your daily tasks. You can get rid of fatigue and feel strong and vigorous throughout the day. You can also say goodbye to laxatives, low back pain and body stiffness, which are all side effects of a sedentary lifestyle.

Spiritual Benefits of Walking

If you are spiritually inclined, you can try mindful walking which has been described as meditation in motion. Instead of walking on autopilot and becoming mindless, you can try mindful walking. Read on to learn the numerous benefits of walking with mindfulness:

• You can learn to stay in the present moment and enjoy it.
• You can become more aware of your body and mind.
• You can become more sensitive to your body’s needs, which could be regular exercise or restrained nutrition.
• You can quiet your mind if it is agitated.
• Individuals who are unable to meditate while sitting, can try mindful walking meditation.
• Walking boosts your spirit and helps you cope with despair and agitation.
• You can holistically improve your body, mind and spirit through mindful walking.
• Just 10 minutes of mindful walking everyday can help you reap the above benefits.

Conclusion

We hope this article has enthused you about the

benefits of walking

regularly. Get cracking and walk your way to better physical, mental and spiritual health.

Regular running can give you many benefits. Some people run simply because they get great joy from running. Others realize they can accrue many benefits from this activity. In this article, we reveal the numerous

benefits of running.

Benefits of Running

• You can lose weight and become trim
• Cardiovascular health is improved
• You can improve your bone health
• There are psychological benefits too such as improved mood and emotional wellbeing
• Better coordination is another benefit of running
• Running improves your quality of sleep

Lose Weight Through Running

Running is an effective exercise to lose flab and maintain optimum body weight. Running requires plenty of energy which burns a lot of calories. The amount of calories a runner burns depends on factors such as running efficiency and intensity, and the runner’s weight. Many people find it difficult to trim stubborn belly fat. Such individuals can try running to cut down belly flab and become trim.

Better Cardiovascular Health

Running lowers blood pressure and helps the arteries remain elastic. In sedentary people, the arteries remain static, but while running they expand and contract at a much higher rate. This improves the body’s overall functioning. This factor minimizes the risks of stroke and heart attack as your heart health is improved by leaps and bounds.

Running Slows Down Aging

Running prevents muscle and bone loss, which occur naturally due to aging. In fact, regular running strengthens the bones. In sedentary people, the bones become weak due to lack of exercise. This makes them more vulnerable to osteoporosis, which strikes with age. But, runners tax their bones and muscles continuously, which stimulates and strengthens them to remain firm even in old age.

Psychological Benefits of Running

Running has many mental health benefits too. Research reveals that runners are happier and less stressed compared to sedentary people. Running releases hormones called endorphins which enhance the mood by creating a feeling of euphoria. This is called runner’s high. Running also alleviates stress as the runner focuses intently on his running, forgetting about mundane daily worries. When a runner finishes his race, they feel positive pride in accomplishing this task.

Running Improves Coordination

Another important

benefit of running

is improved coordination. This is true especially in the case of trail running as it involved running over unpaved trails. This activity improves coordination as you need to beware of obstacles like roots and rocks. Thus, runners can control their bodies better because while running all your faculties need to combine to keep your frame upright. It is therefore no surprise that runners move more smoothly and fluidly compared to sedentary individuals.

Running Improves Quality of Sleep

Regular runners sleep better. This is because exercise taxes their body and they need adequate rest to recoup after their strenuous running sessions. Sound sleep and rest are important for runners because otherwise they face the risk of overstraining and overtraining which can affect their health.

Conclusion

We are sure this article has convinced you about the various

benefits of running.

But, before your start, get a through health check-up and the green signal from your doctor.

exercise right

. Doing it the right way enables one to see results within a short time and prevent injuries.

In a nation like the US, where a good 35 % of its adult population is obese the virtues of exercise better be extolled.

10 Tips to exercise right

1. Before beginning any exercise, it is important to warm up and prepare muscles for the upcoming activity. This also enables the heart rate to go up gradually rather than abruptly. In a warmed up body, muscles are more pliable and hence, less prone to injuries. One rule of thumb would be to do the same exercise one would be doing intensely, at a much slower pace. For example, if you are planning to go for a jog try a simple walk for warm up.
2. Look at eye level or above. This will save the neck from a sprain and prevent you from rolling your shoulders ahead and get a bad posture. Try not to strain your face muscles.Shoulders should be relaxed and tension free.
3. Breathe normally. Many people hold their breath during strength training.It is important to breath right. In physical exercises like yoga, it is important to inhale and exhale along with the moves. A certified yoga guru can walk you through the breathing in that case.



4. It is very important to assume a proper posture while exercising to get the maximum benefit out of the activity. Imagine someone is pulling the top of your head by a string. This will help to elongate the spine and will keep you from bending forward.
5. Abdomen should be pulled in. This will help to support the lower back.
6. Knees should not be bent in and locked together.
7. Focus on your muscles. Do not tense up the muscle in any part of your body. Most people freeze their shoulder muscles while working out. Focusing on the muscle being worked out helps you to work it out right.
8. It is important to keep moving between exercises to maintain a consistency in the heart rate. If you are unable to hold a conversation, you are moving too hard. If you can hold a conversation while working out you are not going hard enough.
9. As you get stronger, increase the time span with cardio exercises and increase the weights with your weight training. Hold your form and do more repetitions of non weight bearing exercises.
10. Last, but not the least, it is important to wear the right shoes.A good pair of light weight shoes would be well cushioned and designed to handle the heel-to-toe movements when you
    

    exercise right

    .

]]> http://www.drgranny.com/2011/06/13/10-tips-to-exercise-right/feed/ 0 http://www.drgranny.com/2011/03/21/iron-deficiency-symptoms/ http://www.drgranny.com/2011/03/21/iron-deficiency-symptoms/#comments Mon, 21 Mar 2011 05:33:00 +0000 admin http://www.drgranny.com/?p=2943 Iron is one of the most essential minerals of the human body because it helps in numerous functions in the body. It aids in hemoglobin formation that aids in the transportation of oxygen to all the cells. Iron also aids in the formation of Adenosine Triphosphate (ATP) which is a source of energy in the body. If a person is deficient to iron, the cells cannot receive required amounts of energy and oxygen that results in lethargy and weakness. Iron deficiency may lead to a health condition called iron deficiency anemia. You must remember that this condition arises if an individual has chronic deficiency of iron. To prevent it, it is must to identify the


iron deficiency symptoms

in the initial stage. Following are some of the symptoms of iron deficiency.

Iron Deficiency Symptoms:

Peculiarly, deficiency of iron is more common in women compared to men. It is particularly observed in most of the premenopausal women. Only a few men suffer from this condition. Iron deficiency anemia may be mild or severe based on the iron deficiency. Even though it is not a life threatening condition, it must be treated immediately. Here are some of the iron deficiency symptoms in men and women.

• Abdominal pain
• Sleep disorders
• Pica
• Susceptibility to infections
• Improper functioning of immune system
• Trouble swallowing
• Brittle hair
• Dizziness
• Headache
• Sore tongue
• Fainting
• Brittle and thinning finger nails
• Low blood pressure
• Rapid heart beat
• Pale skin
• Weakness and tiredness
• Lack of energy

Iron Deficiency Symptoms in Pregnant Women:

Iron deficiency is often observed in pregnant women because much hemoglobin is used to support placenta and the baby. Following are the symptoms of iron deficiency in pregnant women:

• Inability to concentrate
• Shortness of breath
• Heart palpitations
• Pica
• Lack of energy
• Tiredness and weakness

Iron Deficiency Symptoms in Children:

In case of children, symptoms of iron deficiency include slower growth and low weight. Here are some of the signs and symptoms of iron deficiency in children:

• Slower growth
• Pica
• Higher rate of perspiration
• Breathlessness
• Lethargy
• Loss of appetite
• Prone to infections
• Behavioral problems

You might have observed that pica is a classical symptom of low iron in both adults and children. Pica is an eating disorder where an individual feels like eating the non-eating objects such as paint, sand, ice, wood and so on. Among all the non-eating objects, people suffering from iron deficiency and pica crave more for ice.

Iron Deficiency Treatment:

If you notice any of the above discussed iron deficiency symptoms, he/she must consult a medical practitioner immediately. Serum iron test and iron test may help in diagnosing this health condition. Especially pregnant women must be aware of iron deficiency anemia symptoms and treatment. They should always check the iron deficiency symptoms as it leads to adverse effects. Iron deficiency treatment involves usage of iron rich supplements every day. You must also include foods rich in iron in their regular diet for treating iron deficiency. However, make a point that iron intake must be limited as excess may have negative effects on your body.

This was a precise information on


iron deficiency symptoms

in pregnant women, adults and children. You should remember that deficiency diseases must be prevented by taking a balanced and nutritious food. Finally, it is best to identify the symptoms of this condition and revert it before it becomes a serious condition.

]]> http://www.drgranny.com/2011/03/21/iron-deficiency-symptoms/feed/ 0 http://www.drgranny.com/2010/04/20/exercises-%e2%80%93-a-wealth-of-positive-effects/ http://www.drgranny.com/2010/04/20/exercises-%e2%80%93-a-wealth-of-positive-effects/#comments Tue, 20 Apr 2010 05:29:53 +0000 admin http://www.drgranny.com/?p=1685 It may not be headline news to you that exercise is good for weight control, but the many other benefits of exercise may surprise you.

Did you know, for instance, that exercise can strengthen not only your muscles but also your bones?

Doctors at the University of California at San Francisco measured the mineral density in the spinal bones of 46 young men. Some exercised regularly. Others spent all their free time watching soaps and playing cards. The doctors found that bone density was 14 percent greater in the group that exercised regularly. So what good are mineral- dense bones? For one, they are less likely to fracture, a common problem among the elderly.

Exercising may also beef up your immune system, and by so doing, prevent certain kinds of cancer. Researchers at Harvard found that women who had been active in basketball, swimming, tennis, track, gymnastics, volleyball, or other sports in college later had a lower incidence of breast cancer than their inactive peers.

One survey found that the executives, who regularly participate in sports like running, basketball, and swimming, annually earn $3,000 more than their less athletic counterparts. One theory is that active people exude confidence, competitiveness and energy – qualities for which employers are willing to pay a premium.

Physical activity fights aging. People who remain active throughout their entire lives can gain as much as a 25-year advantage in performance ability over people who retire to their easy chairs. The physically active are also far less likely to suffer from depression. Scientists can’t say for sure, but many studies show that exercise beats the blues.

]]> http://www.drgranny.com/2010/04/20/exercises-%e2%80%93-a-wealth-of-positive-effects/feed/ 0 http://www.drgranny.com/2010/03/29/the-natural-way-to-walk/ http://www.drgranny.com/2010/03/29/the-natural-way-to-walk/#comments Mon, 29 Mar 2010 14:27:15 +0000 admin http://www.drgranny.com/?p=1455 A good walk provides not only good exercise, but relaxation, greater self esteem, and a sense of inner balance and harmony. Walking should be “ fluid and effortless”.

How to walk naturally?


A first step is to make certain that both feet are pointed in the direction you are going. Don’t allow your toes to veer off in opposite directions.

Allow your shoulders and arms to swing naturally. Your arms will swing faster as you walk faster.Keep your shoulders relaxed and dropped, trying not to hang your arms as if you’re carrying shopping arms. Take note that your arms are swinging as far back as they are forward.

Pull your shoulders back on slightly. Keep your body perpendicular to the ground and walk tall. If you walk in a confident manner, you will gain confidence. With each step, land on your heel. Flex your foot and allow it to roll from heel to toes.

Follow these tips for a better walk

11. Focus your attention ahead.
12. Keep your hands slightly cupped and relaxed; don’t make a fist.
13. Find a comfortable stride length; don’t overstride.
14. Land on your heels, allowing your feet to roll from heel to toes.
15. Push off with the back foot.
16. Walk an imaginary line, keeping a steady pace.
17. Try to keep your feet parallel and pointed in the direction you are going.
18. Keep your hips relaxed and swinging forward.
]]> http://www.drgranny.com/2010/03/29/the-natural-way-to-walk/feed/ 0