Walk for Life!

Most of us are aware that walking is an effective exercise. It can be performed by almost everyone for maximum health benefits. Now a recent Harvard study shows that walking at a moderate pace (3 mph) for up to 3 hours a week or 30 minutes a day cuts the risk of heart disease in women by as much as 40%.

Regular physical activity reduces a person's of early death; coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer, and depression.

Regular walking can improve mental ability in older adults and the ability to engage in activities needed for daily living. Walking also helps improve cardio-respiratory conditioning, muscle strength and fitness, bone health and contributes to a favourable body composition for children and adolescents.

Many Health Benefits of Walking

There are many known benefits of walking:

• Manage stress and boost spirits. Going for a brisk walk helps reduce stress.
• Reduce depression and anxiety. Regular walking can help clear the mind and reduce feelings of depression and anxiety.
• Stay strong and active as you grow older. Walking for physical fitness can help mobility and coordination, preventing falls and helping maintain independence.
• Reduce your risk of a heart attack. Walking keeps your heart healthy by lowering the "bad" cholesterol (LDL) cholesterol and raising the "good" cholesterol (HDL).
• Reduce your risk of developing high blood pressure.
• Manage your blood pressure. If you already have high blood pressure, walking may help reduce it.
• Reduce your weight. Walking is an excellent way of burning calories.
• Manage your weight. Middle-aged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active.
• Reduce your risk of developing type 2 diabetes and improve your body's ability to process sugar.
• Manage your diabetes. If you already have type 2 diabetes, regular walking can improve your body's ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.

 

Tips to Start to Walking

To get the heart and health benefits from walking, experts recommended people should walk at least 30 minutes a day, 5 or more days a week.

When walking one should be able to maintain a conversation as you walk. Increase your pace if you are breathing to easily. Slow down your pace if you are out of breath.

 

 

 

Follow these tips to start walking and keep walking!

• Walk during your breaks or after lunch
• Walking up stairs or hills is a great way to strengthen the heart
• Take a brisk walk after dinner
• Take a friend along
• Get the family involved

You may want to walk a longer distance, walk to work, walk to the shops or walk out in the countryside.

What are you waiting for? Put on a pair of walking shoes and get outside!