Why I Love to Walk

"Walking is man's best medicine"

-Hippocrates

WEBSITE: http://www.lifescript.com/Body/Shape/Workout/Burn_Calories_with_the_Little_Stuff.aspx?utm_campaign=Zemanta Life is busy and getting to the gym everyday is often not a reality for the majority of us. Amp up your normal routine to really get that heart rate up with the little things!!

Walking is one of the most natural forms of exercise. Not only is it a necessity in our daily lives, it has many health benefits that can get us closer to our healthy lifestyle.

Maybe running isn't your thing or you're experiencing joint pains or you just need a day of lighter exercise, walking is a gentle, low-impact exercise. There is very little skill involved to it...I would hope most of us are pretty good at it by now! Research has shown that you will burn about the same power walking a mile as you do running a mile, you just get there faster when you jog!

The American College of Sports Medicine suggests 20-60 minutes of continuous activity 3-5 times a week at 60%-90% of max heart rate and 2-3 days of resistance training. Walking is a great step towards fitness!!

Health Benefits of Walking:

-Lowers "bad" cholesterol and increases the "good" cholesterol

-Lowers blood pressure

-Reduces risk/manages type 2 diabetes

-Increases bone density

-Manages weight

-May help to lower the risk of certain types of cancer

-Improves mood

-Helps improve strength and fitness

-Helps you sleep better

Walking for Fitness:

-Spend about 5 minutes warming-up by slowly increasing pace in order to allow your muscles to get warm

-After warm up, stretch quads/hams/calves/lower back/side

-Start at your particular fitness level even if this is only 10-15 minutes at a steady pace. For maximum benefits work your way up to 45-60 minutes at a fairly brisk pace

-Allow your body to cool down by spending another 5 minutes slowing your speed

-Repeat your stretches before finishing your exercise

Stay Motivated:

-Set realistic goals. Having a specific goal you want to work for will help you continue through on your plan. Whether this be 30 minutes a day or increasing your speed, think of what goals you want to reach.

-Track your progress so that you can see your success. Tracking time or distance will allow you to see how far you have gone and give you great inspiration to push forward.

-Make it fun by walking with a friend or varying your route. Look into great walking trails around you so you have something to take your mind off the physical activity. If walking with a friend, make sure you are keeping it physical and not just a social hour. Yes, it is fun to chat with a friend but motivate each other while doing it!

Increase Your Daily Walking:

-Park your car further from the store

-Get off the bus a stop or two early and walk to your destination

-During your lunch break, walk to a picnic table to eat or to the restaurant

-For shorter distances, walk for errands instead of driving

-Walking lawnmower...ditch that riding lawnmower

-Keep walking shoes handy for breathers during work to clear your head and take a break

Working out does not have to be hard-core cycling classes or 10 mile runs, so get out there and walk...you will see the benefits!!

Megan