Walking helps in Weight Loss
Walking is one of the most effective ways to lose weight and for those who are currently obese, it a safer, gentler exercise than many other activities. Those new to walking will find they do not have to try to perform a certain amount of reps, or walk for hours on end to see results. It is best for beginners to simply walk at a pace they are comfortable with, for a period they are comfortable with. Those who choose walking as their primary work out do not need to worry about “no pain no gain.” Instead, walk as fast as you can for as long as you can, ensuring that you can still hold a conversation while you are walking. Time yourself and you will be amazed at how quickly you will begin walking longer distances. Some new to walking begin with just 10-minute sessions, and then build their walking time by adding five-minute increments of exercise. Walking burns calories, helps promote circulation, and is gentle on joints. Those who need to lose weight will find walking is an excellent exercise.
Improve Bone Density by Walking
Senior women are at an advanced risk of developing osteoporosis, because of losing bone density. Walking is a safe, yet effective exercise that helps strengthen bones, preventing bone loss. Those who walk at a brisk pace put additional pressure on their legs, which helps create additional benefits from the exercise. Once someone begins to find a brisk walk of at least 20 minutes effortless, he or she can add wrist or ankle weights to increase bone density.
Improve Mental Health by Walking
Another added benefit to walking is the exercise has positive results for those dealing with mental health issues. Conditions such as depression and anxiety have been reduced by incorporating a walking, fitness routine into the lifestyle. Walking helps promote endorphins in the brain, which helps increase mood and create feelings of euphoria. As those dealing with depression may overeat, sleep excessively, and indulge in drugs including alcohol, walking can greatly reduce these negative effects. Aim for walking at least 20 minutes a day, 3xs a week, but a goal of 1-hour a day is attainable and a healthy strategy to combat the impacts of depression, mood disorders, and anxiety.
Fight Diabetes by Walking
Those who have Diabetes are often encouraged to walk, as the exercise is simple, safe, and effective. Walking between half an hour and one hour per day can help keep weight under control, promote circulation, and help stabilize blood sugar levels. Though walking is a safe exercise, those with Diabetes should speak to their health care provider before beginning a fitness program. Diabetics should ensure their feet are healthy enough to endure walking every day.
Walking Helps Lower Cholesterol
Walking on a regular basis can help promote weight loss, bring blood sugar levels into balance, and help lower cholesterol level. By incorporating between 30 minutes and 60 minutes of walking per day, one can successfully lose weight and reduce cholesterol levels. Always check with your health care physician before starting a new fitness routine. Walking helps increase HDL or good cholesterol levels, which in turn, reduces bad cholesterol (LDL).
Lower Risk of Alzheimer’s by Walking
Research has shown that walking at least six miles per week can help lower the risks of Alzheimer’s and dementia. Studies have also shown a correlation between depression and Alzheimer’s, as those who have depression in their adult years are at a greater Alzheimer’s risk. Walking has been shown to reduce depression and anxiety and this may factor into why walking can help lower the risk of Alzheimer’s. Walking is not only good for the body and weight loss, but it helps promote healthy brain activity.
- Walking and your Feet: The Benefits of Walking: The American Academy of Podiatric Sports Medicine discusses the importance of walking.
- Walking: A Step in the Right Direction: The Weight-Control Information Network provides this PDF guide that gives a sample daily walking program and tips to ensure walking success.
- Walking Tips for Older Adults: The AGS for Foundation for Health in Aging provides this PDF guide that gives tips for older adults embarking upon a walking regimen.
- Walking Facts and Benefits: This PDF guide provided by Iowa State University discusses health benefits from walking.
- Be Active Your Way: A Guide for Adults: Health.gov provides this PDF resource that not only encourages adults to begin walking and adding more activity to their life, but gives practical tools to implement those activities.
- Defensive Walking: This PDF guide from the University of North Carolina Highway Safety Research Center offers pedestrian-safety tips for adults.
- When Comfort Counts: Choosing a Walking Shoe: Purdue University provides this PDF guide on choosing a high-quality walking shoe.
- Starting a Walking Program: The Tang Center at UC Berkeley discusses tips for starting a walking program.
- The Benefits of Physical Activity: Harvard discusses the benefits of walking and bicycling for good health.
- Fitness Walking: Georgia State University examines the benefits of walking for fitness.
- Improve your Health by Walking your Dog: County of Los Angeles Public Health provides resources and tips for those who regularly walk their dogs and want to maximize their health benefits in this PDF document.
- Selecting and Effectively Using a Walking Program: UMass provides this PDF guide for those starting a walking program.
- A Review of Literature: The Mental Health Benefits of Walking and Bicycling: Portland State University explores the correlation between walking and bicycling and the effects on mental health in this PDF document.
- Fitness and Exercise: Yale provides this chapter book on exercise, walking, and health in PDF format.
- Tips on Walking for Fitness at UMBC: The University in Maryland provides multiple fitness and safety tips for those beginning a walking program.
- Bone Builders: The University of Arizona discusses the importance of incorporating daily exercise to build bone health and prevent Osteoporosis in women.
- Walking: Trim your Waistline, Improve Your Health: The Mayo Clinic looks at the health benefits from walking and discusses how the simple exercise can help in facilitate weight loss.
- CampingCooks.com: A guide covering the benefits of going outdoors and experiencing nature