walking -advantages - start walking right from tomorrow

source : ezine articles

the fast pace lifestyle that we have nowadays has finally rendered most of us very easily vulnerable to diseases and illnesses that were seldom in the past, such as heart diseases, cancer, hypertension, obesity, chronic conditions like asthma, constipation, etc.

The good news is: the simple answer to most of these physical conditions can be easily found in regular and frequent exercises like yoga, stretching, Tai Chi, swimming, or walking. Although these kinds of exercise don't have the macho look and feel as pumping iron, they're very good treatment or preventative measures for a majority of the nowadays medical conditions and diseases such as those mentioned above.

Among these exercises, simple walking can go a long way to improving one's health. Besides, walking is a fun and easy exercise that is also a great stress reducer. One of the greatest advantage walking has over the other exercises is that you can do it anywhere. No heavy duty gears needed except a pair of comfortable walking shoes. Simple walking as routine exercise can be easily carried out rain or shine.

There simply is no excuse not to do it for at least 30 minutes a day on a regular basis. What if it's raining cats and dogs out? Just walking around a few times indoors can get the job done easily.

Studies have found and proven the value of such low impact exercise as walking to be whole lot greater than that of running and other more strenuous forms of exercise, which when not done correctly or under the right kinds of physical conditions, can cause all kinds of joint pain and soreness and thus have serious negative effects on the body itself rather than contributing some positive favors to it in the long run.

The key point to remember when using simple walking as regular exercise is to do it for a longer period of time every time, the reason being that it's best to build up the intensity of the exercise session in one go, rather than the 'stop and go' pace like the other exercises.

When intensity is maintained over a period of at least 30 minutes to an hour or so, the body will burn whole lot more fat and calories that you'd feel very good afterwards. Besides, you just can't hurt yourself too much by just walking.

Therefore, more and more people have now realized the value of such an excellent form of exercise to such an extent that hiking and walking clubs are popping up everywhere. Not only walking can be a fun way to add spices to our social life and form new networks, but also it can be health enhancing as well, especially when we get more into shape and push our intensity to higher levels with walking programs like 'power walking' or mountain hiking.

The more fit we are, the more capable , the more health we can maintain.

Before we know it, we're as fit as fit can be!

What is the value of good health and longevity to you? Isn't it high time you got started right away?

Walking is an extremely popular form of exercise, which can be easily adopted by almost everyone. Children, young people, older persons, pregnant women and people recuperating from an illness can comfortably take to this simple form of exercise.

There are a number of benefits of walking. First, it helps a person to lose weight and keep in shape. It reduces body fat and helps to overcome obesity.

Walking is very beneficial for the heart. It helps to keep the heart healthy and strong. It reduces the incidence of heart attack and stroke. It reduces high cholesterol levels and thus improves the lipid profile.

It prevents common cold and chest infections. Deep breathing while walking helps to utilize and optimize the potential of the lungs.

Walking helps to promote muscle and bone growth. This is especially advantageous for growing children. This exercise increases bone density and therefore helps to fight osteoporosis.

It encourages muscle flexibility. Walkers are less susceptible to falls and injuries. Walking also helps to ease and neck pain.

This form of exercise is helpful for its effects in promoting sleep and fighting insomnia. Regular walkers are known to sleep soundly and comfortably.

Walking has several psychological benefits. It helps to fight depression and anxiety. It uplifts the mood and overcomes everyday stress. It is also known to inculcate a feeling of self-confidence in people. Thus walking is helpful in lowering death rate and improving longevity.

Persons recuperating from a serious illness are greatly benefitted by walking. It helps in speedy recovery and also helps these persons to get back in to the routine of exercise, without any unnecessary exertion or fatigue.

Walking is known for its benefits in improving blood circulation and strengthening the body’s immune system.

It boosts energy levels and builds stamina. It is also recognized for its anti-aging effects. It helps to thwart breast cancer and cancer of the colon.

Walking is the best possible exercise for pregnant women. It helps in sound sleep, overcomes backache and constipation. It can even shorten labor and makes it easier to get back in shape after the delivery

Walking exercises help to relieve pre- tension by reducing the incidence of headaches, backaches, fatigue and irritability.

Although walking is an easy form of exercise, a starter must begin slowly. The duration and intensity should be increased gradually. The beginner should set realistic goals and not far-fetched targets.

The benefits of walking include not only the physical gains derived from this form of exercise but also the psychological advantages. Walking helps to promote not only physical health but also mental well-being.

It is an easy and comfortable form of exercise routine to take up. It requires only a pair of comfortable footwear. It is one form of exercise that can be done anywhere and at anytime. The benefits of walking coupled with the ease make it a perfect exercise for everyone.

source : aarp.org/health

The Numerous Benefits of Walking

If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world. It has so many health benefits. Walking can reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma. These may sound like claims on a bottle of snake oil, but they're backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:

Managing your weight. Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.

Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.

Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)

Boosting "good" cholesterol – the level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.

Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.

Reducing your risk of breast cancer and type 2 diabetes. The Nurses' Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.

Avoiding your need for gallstone surgery. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.

Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.


The list goes on and on. Many other studies indicate a daily brisk walk also can help:

• Prevent depression, colon cancer, constipation, osteoporosis, and impotence
• Lengthen lifespan
• Lower stress levels
• Relieve arthritis and back pain
• Strengthen muscles, bones, and joints
• Improve sleep
• Elevate overall mood and sense of well-being.

Keep it Steady

A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is recommended.

Use these tips to keep you on track:

• During your walks, you should be able to maintain a conversation. If you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.
• Walk around the local area after lunch or dedicate 15 minutes to walking up and down stairs. Climbing is an excellent way to strengthen your heart.
• At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.

The Best Medicine

Any amount of walking is good, but for the best health results, set a brisk pace and walk for 30 minutes at least 5 times a week. Be sure to check with your doctor on the level of exercise that's best for you

Very informative article. Coincidentally. I had decided 2 days back to overcome my PCOS by walking thereby helping to induce my ovulation naturally.

Today was my second day of brisk 30 min morning walk

good decision swati.....i too after reading these articles....am walking for 1 hour daily for the past 5 days....feeling better physically .....and meeting a lot of people and kids ...keeps me feeling cheerful and fresh for a long time

i am walking to reduce weight....let me see how much weight i lose after a month ... shall post it here...

bye

Good luck in your weight loss journey. I didnt walk this mor ning, will do it in the evening!

Originally Posted by swati_gan

Good luck in your weight loss journey. I didnt walk this mor ning, will do it in the evening!

thank you and you please do walk in the evening ok... swati ......

Thanks for the motivation. I did walk last evening and this morning for 30 mins brisk. How about you?

very good swati

i walk daily in the evening -monday to friday - 4 to 5.30.

saturday and sunday leave.... bcos hus will be at home at that time.