6 ways to take your daily walk up a notch

A recent study found that even short exercise has a significant and immediate impact on brain function.

Walking for just 10 minutes improves brain performance

Over 111,000 deaths could be prevented each year simply by walking 10 minutes per day.

Walking just 10 minutes a day may help you live longer, study suggests

Studies have found that walking is one of the best forms of exercise.

8 ways walking provides wide-ranging benefits

English

Hi, Dr. Clark here. Walking is one of the simplest exercise that you can do, and you often hear the advice to walk at moderate intensity. But do you know what that even means? Here's how to tell. Strap on a pedometer and make sure you're taking about 100 steps a minute. For maximum health, you want to aim for 30 minutes of moderate intensity exercise on most days of the week. 

In a study, researchers found that men needed to take 92 to 102 steps a minute to elevate their heart rate and oxygen intake high enough to qualify their activity as moderately intense. And women, needed to do about 91-115 steps per minute. If you're new to exercise, or have a health condition check with your doctor before trying to do 100 steps per minute. 

But if exercise is an old hat to you, don't let yourself get too comfortable with those numbers. As the researchers pointed out, this is really the minimum walking pace that qualifies as moderate intensity exercise, as you get fitter and stronger you will need to move faster. For more ways to stay in shape,watch all our smart tips, right here. 

  

Walking is a great simple exercise that you can do anywhere. In this Health Smarts video, fitness expert Mike Clark, DPT, reveals the best walking pace for a moderate-intensity workout.

The Best Walking Pace

Walk your way to better health. Walking reduces anxiety and stress, it decreases your risk of cancer, memory loss and diabetes, and it's easy to do. Here's how to get started. First, get a good pair of shoes, you don't want to risk injuries so visit you local running shoes store and find the right fit.Plus, a new pair shoes can raise your level of commitment. 

Next, create a walking plan you can follow. For your first week, try to walk up the block and back down. Do this walk daily and extend your distance a little each time you go out. Build up to 3000 steps a day over 2 walks. By six weeks, walk up to 10000 steps a day. Every step counts. Lastly, find a friend. Grab a buddy to join your daily walks or find someone to call for support. 

Your dog might even be the perfect walking partner. Plus, walking with your canine companion can bump your pace an impressive 28%. For more ways to live healthy, watch all our smart tips, right here. 
  

Walking is an exercise to fight stress and lower your risk of cancer and diabetes. In this video, fitness expert Vonda Wright, MD, shares 3 tips to start your walking program and take steps toward better health.

3 Tips to Start Your Walking Workout

Hi, I'm Dr. Wright. Are you trying to lose weight by walking? Here's a tip to burn more calories with every step. Think like a short person. Vertically challenged folks burn more calories every mile they travel by taking small, quick steps. Here's why: all walkers, no matter their height, use the same amount of energy per stride. But short people, including kids, have to take more strides more quickly to cover the same distance at the same speed as taller people. 

It's simple math. More strides equal more calories. That means if you just take smaller steps, but walk your usual distance in your usual time, you'll burn more calories. To burn even more, break up those little steps with occasional bursts of skipping. More calories will go up in smoke and you'll feel like a kid again. 

If you need help keeping pace, make a music playlist with up tempo songs that keep you moving to the beat. It's a simple, fun way to get even more benefits from your daily walk. For more great exercise advice, watch all our smart tips, right here.  

Is walking your favorite workout? In this video, fitness expert Vonda Wright, MD, shares a simple weight-loss trick to rev up your walk and really burn calories: Take baby steps.

Take Baby Steps to Burn Calories When You Walk

 Are you trying to lose weight by walking? Here's a tip to burn more calories with every step. 

Think like a short person. Vertically challenged folks burn more calories every mile 

they travel by taking small quick steps. Here's why. All walkers, no matter their height, 

use the same amount of energy per stride. But short people, including kids, 

have to take more strides more quickly to cover the same distance at the same speed as taller 

people. It's simple math. More strides equal more calories. To burn even more, break up those little steps 

with occasional bursts of skipping. More calories will go up in smoke and you'll feel like a kid again. 

If you need help keeping pace, make a music playlist with up tempo songs that keep you moving to the beat. 

It's a simple fun way to get even more benefits from your daily walk. [MUSIC PLAYING] 

Hi, I'm Dr. Vonda Wright with the simple two step plan to help you trim down. Got a pair of jeans that you can't quite zip up? Well, fitting into them again might be easier you think according to researchers. They found you don't have to completely over haul your life to shrink your waist, just follow these two steps. 

First, walk an extra 500 steps everyday. That's about a quarter of a mile or a couple times around the block. Second, cut a 100 calories from one meal a day. That's just one less tablespoon of butter, three fewer sips of soda, or leaving three or four bites out of a meal. And here's the best part, if you can stick with this simple plan, chances are you'll make even bigger changes, that's what happened to a group of people in this recent study. 

They started with 500 more steps, and 100 less calories a day. Soon they were cutting 300 calories a day, and walking an extra 1, 450 steps a day, that translates into shedding about a pound every 10 days. For more easy ways to slim down and feel great, watch all our Smart Healths tips, right here. 
  

Want to lose weight? It's easier than you think! In this video, fitness expert Vonda Wright, MD, reveals 2 super simple weight-loss tips.

2 Small Steps to Lose Weight and Trim Your Waist

Hi, I'm Dr. Clark with a smart tip to reduce your stroke risk, walk. A handful of 30 minute walks can do wonders for your heart, in one study women who walked at least two hours a week, were 30% less likely to suffer a stroke compared to non walkers. It's important to consider your walking pace, go beyond just the leisurely stroll, try to cover one mile in 20 minutes. 

 Women who averaged this pace set a 37% lower risk of stroke compared to non walkers. How does walking lower your stroke risk? Walking at a moderate pace lowers your blood pressure, reduces plaque build up and eases inflammation in your arteries. It helps your blood vessels function better and that helps prevents strokes. 

Walking also improves your cholesterol and insulin sensitivity. So get moving with one of the easiest exercise around. For more ways to safeguard your health, watch all our smart tips right here. 
  

Walking is one of the best things you can do to prevent a stroke. In this video, fitness expert Mike Clark, DPT, explains how walking reduces blood pressure, eases inflammation, and improves cholesterol to prevent heart disease and lower stroke risk.

8 ways walking provides wide-ranging benefits

walking

6 ways to take your daily walk up a notch

Walking for just 10 minutes improves brain performance

Walking just 10 minutes a day may help you live longer, study suggests

8 ways walking provides wide-ranging benefits

The Best Walking Pace

3 Tips to Start Your Walking Workout

Take Baby Steps to Burn Calories When You Walk

2 Small Steps to Lose Weight and Trim Your Waist

Take a Walk, Reduce Your Stroke Risk

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