YOU: The Owner's Manual, Updated and Expanded Edition: An Insider's Guide to the Body that Will Make You Healthier and Younger
Benefits of Walking
A Answers (20)
Walking is good exercise whether just beginning or a veteran exerciser. Walking is an easy form of exercise that most doctors recommend. Always consent with your doctor for their approval before starting any new exercise program. No special equipment is required for walking, except good supportive shoes. Walking helps build a good cardio foundation.
This foundation increases lung capacity and helps bring more oxygen to the muscles, which will help prepare you for future cardio and strength exercise oxygen demands. Walking helps the body to circulate blood which aids in waste removal from the body. When recovering from an injury or post-surgery, depending on the type of surgery and doctor’s advice, walking can be a way of building or maintaining basic lung capacity. Why not invite a friend and go for walk now.
Enjoy the companionship and you may not even realize you are even exercising.
Walking is amazing! Most people that walk at a brisk pace are in the heart rate zone that burns the most fat calories, ( which is not a bad thing. (; ). So keep up the walking and hey, why not jog for a sec or two.
Walking is a great mode of cardiovascular exercise if you are just beginning an exercise program. As your body becomes more efficient and your work capacity increases, you will need to progress to a more difficult forms exercise depending on your fitness goals.
The issue here is that the human body was designed to walk. This means that we can perform this activity using minimal energy. Believe it or not, you only burn about 80 calories walking a mile! So if your goal is to burn as many calories as possible, you can change some variables that will give you more 'bang for your buck'.
Here are a couple suggestions:
Yes, walking is a great form of exercise. It only requires a pair of shoes and putting one foot in front of the other. If you want to challenge yourself while walking, it’s simple to increase your speed and or incline, if you are on a treadmill. Waking is something you can do anywhere. If you live in the desert or a cool climate, try mall walking. Window shop while you burn calories, improve your health. Only 30 minutes of walking 3 times a week is a great mood improver.
Walking is a low impact activity with great health benefits. Try incorporating it in your everyday life. To get the most out of your walk, try my 4 suggested movements to prepare your body before you head out the door.
Walking is great exercise, particularly for beginning exercises. As the oldest form of transportation and accessible anywhere in the world, walking not only allows you to engage and tone muscles in your upper and lower body, it also can assist with weight loss, and heart health.
Want to get started today try this beginner level walking program from NASM:
Warm-Up = 5 min, Brisk Walk = 3 min, Cool Down = 5 min; Total = 13 min
Warm-Up = 5 min, Brisk Walk = 4 min, Cool Down = 5 min; Total = 14 min
Warm-Up = 5 min, Brisk Walk = 5 min, Cool Down = 5 min; Total = 15 min
Warm-Up = 5 min, Brisk Walk = 7 min, Cool Down = 5 min; Total = 17 min
Yes! In fact, walking is probably one of the most basic and most important things one can do for good long-term cardiovascular health. For most patients without significant heart disease or other risk factors, they can simply start a program with a goal to walk at least 30 minutes daily, 4-5 days per week. Depending on age, weight, and how sedentary one has been, initial efforts may need to start with a much more modest goal. Starting with only a few minutes a day, one can gradually plan to increase the duration by a few minutes per week. Unless training for athletic performance, the objective is generally to simply walk at a moderate pace and sustain it (no stopping to talk!) for the entire exercise time.
Sedentary patients desiring to start exercising should first consult with their physician if they have a history of heart disease, or if they have significant cardiac risk factors, such as diabetes.
Finally, it is important to remember to do some brief stretching exercises before and after walking, wear appropriate clothing (reflective gear at night), and avoid dangerous traffic or terrain areas. Large, indoor facilities such as shopping malls or fitness centers are ideal for walking during bad weather.
Walking is great exercise for a number of reasons. Walking is something that almost everyone can do and it's a great form of cardio. Your walks can be leisurely or you can pick up the pace if you want to elevate your heart rate. Walking is also an activity that can be done almost anywhere – both inside and outside. When it's warm you can take a walk around your block or at the park, but even when it's cold out you can still take a few laps around the mall or grocery store. Every little bit of physical activity makes a difference so adding more walking to your day can be great for your overall fitness.
If you are not currently exercising, we at the Hunger Free Forever program recommend walking. Brisk walking is a great activity because it works the muscles of the lower body, the largest muscles in the body. If you are going to walk on a regular basis, we strongly urge you to first purchase a pair of high-quality walking or jogging shoes to avoid foot and ankle issues.
Walking is more enjoyable if you make it a social event. Locate one or two people in your neighborhood with whom you would enjoy walking. If you are meeting one or two people, you will certainly be more regular than if you depend solely on your own intentions. Commit to walking three to five mornings or afternoons each week. Increase the exercise duration from an initial ten minutes to at least thirty minutes.
Once you have reached thirty minutes of brisk walking, and can do this comfortably then increase your pace. You can do this by walking for five minutes, then breaking into a slow trot for five minutes, and then alternating walking and slow trotting for thirty minutes. This will obviously increase the distance you cover, as well as the amount of exercise. You can also increase the intensity of this exercise by gradually increasing the amount of time you jog.
Find out more about this book:Hunger Free Forever: The New Science of Appetite Control
Think about the typical day some of us have...
We wake up in the am, get out of bed, sit down and eat breakfast, get in our car or sit on a bus to commute to work, take an elevator to our office, sit down for a few more hours and work, get up so we can sit down and eat lunch, go back to our desk and finish our workday, get on the elevator, go sit down in our car drive home, order our dinner from a takeout menu, sit and eat our dinner, walk our dishes to the sink and maybe clean them, and then sit back on the couch to watch tv for a few hours, then get up and go to our bed to sleep.
Where is the movement???
Now imagine that day with 30 minutes or so of walking. Maybe try to imagine it with three 10 minute walks; one in the early am, one at lunch and then a final walk after dinner. While I am certainly sympathetic to the busy lives we all lead, I also believe that we need to prioritize our health and fitness and incorporate at least 30 minutes of walking each day. Hopefully, when that simple act becomes consistent part of our day it will lead to other fitness activites.
Walking is a simple, low impact form of exercise that requires no fancy equipment or instruction. Walking for 30 total minutes each day will defintely help those who seek simple, general health benefits.
Walking is what we were born to do and is the finest overall exercise we can give our body. Walking with correct posture, and changing our walking variables (speed/incline), will help increase our fitness, calories consumption, and health.