Health Benefits of Walking
Are you aware that you are the owner of a most amazing tool? The health benefits of walking are varied. This tool will not only give you a healthier heart, but it will create a trimmer and slimmer you. It will give you greater endurance and will put more pep in your step. In fact, that is exactly what this tool is – your feet! You do not need to go to an expensive gym, need a dance class or spend lot of money on fancy equipment to get healthy. All you need is your two feet. Check out a few simple walking for fitness tips.
The most complete form of exercise there is, is walking. You can do it no matter if you are at home, on vacation or at work. It provides a complete cardio workout and is not hard on your joints. Even if you have not exercised in years, you can take up walking. Heart surgery patients are encouraged to walk to completely recover their health.
If exercising seems intimidating to you, and you will use any excuse in the book to keep from doing it, then maybe you should consider a walking routine. Start with a small routine of about 10 minutes for about two weeks. All you are trying to do right now is to establish a habit. Later on you can improve on style, time and speed.
If a person makes changes in his or her diet and exercise, this can lead to a dramatic drop in his or her risk for chronic illnesses in just six short weeks. The concept that proper exercise and nutrition is not anything new, but it is very important that people recognize that major health benefits of walking can come very quickly.
Research has shown that moderate to high levels of physical activity have added years of life that have been disease-free. Walking does indeed build aerobic fitness. You certainly don’t have to be huffing and puffing to realize the health benefits of walking:
A study was shown to see improvements in aerobic fitness for people who walked with high intensity. Similar benefits were seen for aerobic fitness for those people who walked at moderate intensity but at a high frequency.
Findings showed that there were major improvements in cardio respiratory fitness that were achieved and maintained over a two year period by walking just 30 minutes a day. If one chose to walk at a moderate intensity, they had to walk 5 to 7 days a week, but if a person wanted to walk at a high intensity, then one would only have to walk 3-4 times a week.
The health benefits of walking and exercise have been shown to reduce the risk of catching the common cold. Walkers also tend to have a lower death rate. Walking can also reduce the risk of developing glaucoma and cancer. Studies have shown that walking downhill had dramatic benefits in lowering LDL cholesterol as well as in lowering blood sugar.
Since there are so many benefits tied to walking, one would wonder why more people don’t do it!
Here is a chart that may help you to get started:
Physical Activity Chart
*Mph: Miles Per Hour
This chart is on the metabolic equivalents of various activities (MET) and is based on the calories burned per mile.
The primary goal here is to work off more calories than you eat for weight control.
1 pound of Fat = 3500 calories
To lose weight one must either eat 3500 calories less per week or burn off 3500 more calories per week according to your current diet.
If you are on weight watchers remember to count your activity points into your weight watchers program
Hi, very good info!
When I started to actively and regularly come for exercise in the gym, I always start with walking on the treadmill. That does encourage me more to start exercising. The time when we start is normally the difficult part, but as walking is easy, it does help me to discipline myself to start exercise, once I walk, I’m motivated to do the other exercise as weight-lifting, cross-training or running.
Thanks,
Robert
Hi Jay,
I’m a fan of walking too.
Is the activity chart in units of 1 hour?
[...] Health Benefits of Walking [...]
Great chart and a good reminder. I happen to walk at least six days a week for an hour. Sometimes fast, sometimes moderate.
Most people are concerned with the physical benefits but it clears my head, too!
I agree, getting started was the hardest part for me but now I do it every day and I am starting to see results and thats exciting : )
Robert: The way to read the chart is
If you walk at a speed of 2 miles per hour and were 100lb you would have burnt about 57 calories : )
P.S btw thanks for the tip it was corrected
One more benefit of walking outside (even in the cold, dark Midwestern winter) is that it exposes you to sunlight. The combination of endorphins and sunlight is a powerful antidote to the “winter blahs.”
Hi Jay,
Thanks for the great article. I’m a member of our corporate wellness committee and we do regular walking contests. We use a device called the dashtrak (a special pedometer) to track our steps. The dashtrak website is at http://www.walkstyles.com. I’m going to forward your article to the rest of the people in our company. Thanks again!
Walking is fantastic. There are so few excuses we can make to keep from doing it. Even walking in place around the house is great to get our blood pumpin’.
I agree Cindy, getting started was the hardest part for me but now I have made it part of my daily life : )
Walking is great especially if you suffer from knee or hip trouble – its easier on the joints than running. And it is also a good starting place. If you aren’t up to running yet, then start with walking. The more you walk and the faster you walk, the sooner you can progress to running.
Great info thanks! I recently started walking to work every day instead of driving – its approximately 3 miles and it takes me about 50 minutes each way. I’m doing it alongside the weight watchers diet and although I haven’t seen much weight loss yet (its only been 3 weeks), I feel great. Your information has put a big grin on my face because it has reassured me that I am on the right track. Thanks!
3 Miles!!! Way to go! Woohooo!!!
Pretty soon you will see the weight falling off, right now you are building muscle. I believe that walking is the best thing you can do for yourself : )