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Why to walk?
 Free & easy to start
Everyone (at any weight) can do it
Can not get injured like in other exercises
Supported by numerous studies
Proven benefits?
Reduce blood cholesterol
Lower blood pressure
Help reduce the risk of coronary heart disease and stroke
Minimize the risk of non insulin dependant diabetes
Increase cardiovascular endurance
Boost bone strength - helping to prevent osteoporosis
Burn calories and keep weight down
Reduce stress
How to start?
Level 1: Begin with a short 5 minute walk – don’t worry about the speed at this point - add a minute every day until 60 minutes
Level 2: Work on improving speed after you reach the 60 minutes – no rule – just keep improving
Level 3: Include hills in your walking path – walking up and down hills is harder than a straight path and will therefore create a further improvement (walking hills tones legs)
Level 4: Make yourself heavier – take a backpack or extra weights – this requires much more energy from you thus you burn more calories
Things to remember?
Music can work wonders – listen to your favorite songs while you walk – make sure to look around for traffic – take care!
If you will have difficulties breathing slow down – you must always be able to have a conversation – that’s your test – if you can’t talk normally then you are walking too fast – slow down
Keep your chin proudly up and shoulders relaxed
Let the arms swing naturally by themselves – don’t think about them
If possible – get shoes for walking
What did studies find?
“…8-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised…”
“…studies undertaken by the US Dept of Health also suggest that Walkers LIVE longer!...”
“…Improvements in your overall fitness and increases in energy levels… Improvements in circulation and in building stamina…”
Anything else?
Keep track of your success. Using a simple paper or computer write how many minutes you walked that day and at what intensity (e.g. scale of 1 to 10). This will help you keep improving and will remind you to keep working towards achieving your goals.
Something is better than nothing. Even though you must improve always, if not possible, better to talk 20 minutes than nothing at all.
30 minute brisk walk burns about 300 kcal (= 4-5 apples)
References used:
ACE – American Council on Exercise
British Heart Foundation
US Dept of Health
also see:
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