What Do We Know About Walking?

by Heather Long | More from this Blogger

14 Jan 2006 08:29 AM

Walking Can:

· Burn calories · Strengthen your back muscles · Slim your waist · Be easy on your joints · Strengthen bones · Lower your blood pressure · Encourage time with family and friends · Tone and shape your legs and butt · Reduce cholesterol · Reduce the risk of heart disease and diabetes · Reduce stress · Help you sleep better · Improve your mood and outlook on life · Be done almost anywhere · Requires only a good pair of shoes · Cost Nothing (It's free)

So we've talked a lot about walking the last few days and we're going to go over a few more things here when it comes to walking. We've talked about walking for fitness. We've talked about walking for exercise. We've touched on how walking can help reduce weight. We're going to focus on the weight reduction today.

Weight reduction programs are focused on lifestyle commitments and changes. These involve both diet and exercise. This is not about the quick fix, however walking is a much easier commitment than other potential workout programs. After all, walking is something people do every single day. Walking offers really profitable rewards for a minimum investment.

Walking burns calories, slims the waist, lowers blood pressure and encourages time with family and friends. The last is important because spending time with family and friends, real quality time where you can walk, talk and just enjoy being together is a fantastic stress reducer and strengthens those relationships. Walking also doesn't mean you have to walk outside, modern treadmills and other fitness equipment means you can do it in the gym, in the office, or at home in front of the television.

If you're just getting started on a walking program for fitness and weight loss, here are some helpful hints on how to ease yourself into the shallow end and maximize your benefits without stressing out. First, consult with a physician if you have any health concerns prior to beginning any new workout. Start slowly, such as walking out your door for a brisk 10-minute walk out and 10 minutes back. That's it. After a week, of this, you might want to increase it to 15 minutes out and 15 minutes back.

You want to walk 3 to 5 times a week. A brisk pace is going to be a pace that is comfortable for you, but where you are breathing a little harder than normal. You should be able to keep up a conversation. Don't worry if you can't set aside time to walk 60 minutes a day, 3 regular sessions of 20 minutes here and 20 minutes there can be totaled up to 60 minutes. Remember 10 minutes out and 10 minutes back is 20 minutes total.

The 3 20 minute segments can include a morning walk (with the dog if you have one.), a brisk circuit after lunch and an evening stroll after dinner with the family or friends. Again, this allows you to spend some quality time with family or friends, and catch up on the day while getting your exercise together. It's important for mental and emotional fitness to renew those social connections that are important. If you can do that while combining fitness, all the better!

Still wondering how you can start? Get started right now. Get up and talk a short walk out to the mailbox and back. See - was that hard?

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

View Full Profile | More from this Blogger