Walking Is a Lifetime Exercise
By Clint T. Clothier
A very common expression is, "Walking is a lifetime exercise." This is true.
Walking is a good exercise for people of any age, fitness level, body build,
energy level, etc. Walk and be healthy and physically fit.
What makes it such a good exercise for the masses? Walking is:
Basic daily movement.
Accessible.
Inexpensive.
Virtually injury free.
In addition, there are two other benefits of walking:
1. Walking can be as intensive a workout as you make it.
2. Walking gives quick results.
In about two weeks of regular walks, blood pressure begins to drop.
With another week or two of walking as an exercise, unless you increase fat
intake, cholesterol counts are lowered.
With each month of walking your heart and lungs become stronger and more
efficient. Your resting pulse rate decreases, too, a sign of better health. Even
your bones will become stronger.
Keep walking and don't change your diet. You will lose a pound or two per month.
Reduce your calorie intake slightly and lose even more.
Why?
1. You burn calories when you walk. The faster you walk, the more calories you
burn in a set time period. However, when you walk slowly, your body uses fat for
fuel. If you walk too quickly, your body will turn to other sources of energy.
2. Your metabolism stays slightly higher for a few hours after you exercise,
burning more calories.
3. Your lean muscle mass increases and burns even more calories! Better yet, you
have a good chance of maintaining that weight loss if you continue your walks.
Research has shown that 90% of people who walked regularly kept off lost weight
while only 34% of the non-walkers maintained their weight loss.
Walking offers the benefits of aerobic exercises in general such as:
Cardiovascular benefits.
Disease prevention (heart disease, diabetes, osteoporosis, and hypertension to
name a few).
Psychological benefits such as reduced depression, anxiety, and tension.
Increased energy
Toned muscles You will also seem younger, longer. A lot of what we have always
considered signs of aging: loss of strength, increased body fat, decreased
energy, has now been shown to be merely signs of inactivity.
Walking is a great creativity booster. That's because walking and thinking seem
to go hand-in-hand.
Walking and talking also mesh. It's a great way to get to know someone else. A
slow, talk-filled, hand-holding walk in the woods makes a wonderful, romantic
date for spouses or singles who are dating.
Unfortunately, all these great benefits require your participation. Nothing
happens until you leave your couch, don your walking shoes, and step through the
door.
A good walking program requires your setting goals and making a commitment to
follow the program. Like all goals, your program should be written with
measurable results.
How fast should you walk? Start slow and pick up the pace gradually until you
have a feeling of exertion during your walk and pleasant fatigue at the end.
How often should you walk? 30 minutes, at least three times weekly, at 60 to 80%
of your maximum heart rate is a good rule of thumb.
Everyone is different and you may be taking medicine or have some other reason
to use another approach. So check with your doctor before you start your walking
routine or any other form of exercising.