The Benefits of Walking


It is well understood that walking can improve your health.  Walking has the lowest impact on bones and joints while being a great form of mild to moderate physical activity.  It is one of the least expensive and easiest ways to get and stay fit.  Did you know ….

  • Walking three hours a week can reduce your risk of heart attack and other coronary illnesses by 35%.
  • Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism.
  • Walking is effective in decreasing the rate and risk of bone loss in your legs.
  • Walking for 150 minutes per week and losing 7% of your body can reduce your risk of diabetes by 58%.
  • Walking can improve your blood pressure, blood sugar levels, and blood lipid profile.

Getting started with a walking routine is very simple.  It is important to invest in a good shoe.  As this is your only expense, it is important to purchase a properly fitting pair of good quality shoes.  A pedometer is another purchase that’s a great way to track your steps and monitor your progress.  Before each walking session, it is a good idea to stretch and warm up your muscles.  Try beginning your exercise slowly, gradually increasing time and intensity to allow your body time to adjust.  It is important to walk at a pace that is comfortable yet challenging.  Monitor your heart rate and breathing and be sure to stop and rest if you do not feel well.  Beware of warning signs such as chest and arm pain, dizziness, and lightheadedness.  Lastly, drink plenty of water per day to replace lost fluids.  Following these recommendations, it’s no wonder walking is an easy way to boost your health.  

I like that you recommended starting a walking routine. I have had sore ankles for as long as I can remember, and I have been looking for a way to make it stop or hurt less. I think that seeing a podiatrist might help.
by John Ferrell December 7, 2016 at 08:10 PM
I love to walk! As soon as day breaks, I hit the roads of Treasure Lake. I do approach a few other walkers, my day begins with a cocaphony of birds and rambling or just nibbling doe, Buck, and fawn being parented. I recently had a stress fracture and was most disappointed to halt my walking for a few weeks. Do you have any suggestions on stretches, type of sneakers, or any other advice on keeping a break from happening again?
by Bobbie September 16, 2016 at 04:04 PM
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