The Many Health Benefits of Walking..Friday's Edition 4-11-2008

What better way is there in promoting and maintaining good health than walking? It's free, it's easy and you can do it almost anywhere.
The Surgeon General suggests people get at least one half hour of moderately vigorous activity each day. Walking is a low impact aerobic exercise that reaps many benefits.

Benefits of walking at least 30 minutes a day:

Help to manage your weight
Decreases your risk of heart attack
It helps to lower your LDL (bad) cholesterol
Helps to raise your HDL (good) cholesterol
Helps prevent strokes
Helps control your blood pressure
Slows down the aging process
Relieves back aches
Helps improve your sleep
Can help relieve the symptoms of arthritis
Helps alleviate the symptoms of depression
Improves your circulation
Helps to release stress
Strengthens your muscles
Helps improve your memory
Will help to build strength
Helps to relieve and prevent constipation
Helps to increase your energy level
Can help prevent anxiety
Helps prevent type 2 diabetes
Slows the rate of bone loss in your legs
Helps reduce the risk of breast cancer
Raises your metabolism
Helps reduce the risk of colon cancer
Can help improve your concentration
Helps prevent osteoporosis
Helps to improve your immune system
Can help relieve premenstrual pains

Now that you've read a couple of good health benefits of walking, if you're not a walker, you may want to get started.

As always check with your doctor before starting any new physical activity.

Get yourself a pair of comfortable walking shoes, grab a bottle of water and be on your way. You might even want to grab a walking buddy or two.

Do a few minutes of stretching to help loosen up your muscles; it can help reduce the risk of injuries.

Start slow, 10 or 15 minutes a day at a normal pace is a good start, then work your way up 5 minutes every few days, until you have reached 30 minutes or your desired time. Next try to increase your pace, again starting slowly and increase speed over time. Try to aim for walking a brisk pace for 30 minutes or more at least 5 days a week. In walking briskly you should still be able to carry on a conversation, but not with the ease as usual.
You may want to keep a walking journal to record your progress.

If unable to walk for 30 minutes, try three 10 minute walks a day.

Resources:
Thewalkingsite.com
Prevention.com
Walkinginfo.org
Womansheartfoundation.org