Walking has so many health benefits in terms of body toning, shaping and weight loss and can also reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma.
Here are just some of the health benefits of walking.
Weight Management
If you combine a regular walking programme with healthy eating you have the basis of long-lasting weight control. The miles you cover burn fat as well as turn fat to muscle and burn more calories.
Controlling Blood Pressure
Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Getting fit through walking is as good as some medications in helping to keep blood pressure levels down.
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.
Decreasing your risk of heart attack and type 2 diabetes
A brisk walk 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. Those 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.
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 build-up along the artery walls — a major cause of heart attacks.
The list goes on and on. Many other studies indicate a daily brisk walk can also:
• Lower stress levels
• Relieve arthritis and back pain
• Strengthen muscles, bones, and joints
• Improve sleep
• Elevate overall mood and sense of well-being.
Comments
karen bray:
I also live on the Isle of Man and took up walking nearly a year ago, as well as , the weight loss i feel like a completely different person mentally, never thought i would rather spend a weekend evening out on a 3 hour hike round the roads listening to my ipod...as long as youre careful you wont get run over. Im 53yrs of age nearly and i feel fitter and healthier than at any time in my life..I took part in our famous local Parish Walk in June and finished at my target of 32 miles and ive never quite come down from the feeling of achievment at what you.. can actually do with a bit of effort and determination.Anyone thinkin about it just get out and do it .. it costs nothing and once the adrenalin kicks in its a fantastic buzz..
Aug. 27, 2011
Pauline:
Here in the Isle of Man, I am lucky. I took up walking a few years ago as we have quite a few big walking events over here. Some are short at 5k, but the biggest is to do 85 miles in 24 hours! (Although you can do part of this!) I "raced" at the weekend in the Isle of Man half marathon and had a brilliant time walking all the way. I met a lady who goes regularly to Scottish and Irish marathons as you can walk these. She also informed me that you get to meet "regulars on the circuit" and she has made alot of nice friends. We finished the 13 miles together in a good 3 hours. Once you pick up the walking bug with or without a MP3 (I use one), then a goal like a walking event makes it more fun. You are not there to necessarily win, just to have fun, meet nice people, get fit and if possible get a better time then your last! Only addition to Nell's tips I have is when you get up to walking more then two hours, take a snack of some kind with sugar in it! I hope this passes on abit of enthusiasm to all budding walkers out there!
Aug. 11, 2009
A Keegan:
Wearing an mp3 player while walking not a good idea! Apart from traffic safety, what about someone sneeking up behind you? Shall be following the rest of the advice though!
May. 31, 2009
Karen Hayden:
I used to always run and being in the army, this was essential. Over the years and after a few triathlons, injuries kicked in and the running had to stop. The result was a stone and a half on and mild depression. I now combine power walking (using the new asic shoes) with swimming and cycling and taken a good look at my diet. I live in Cornwall and power walk for 2 hours 4 times per week over the beach and dunes and it is amazing. Already I feel healthier and happier and my aim is to continue with the plan in the hope that I shift the weight and improve my overall shape and health.
Apr. 21, 2009