Walking
Walk for Better Health and Weight Control
Walking is a really good exercise workout.
In fact, according to fitness and health experts, walking is one of the
best aerobic exercise routines for your heart. No need for expensive gym
equipment, just walk at a brisk but comfortable pace for 20 to 30 minutes,
three times a week. See also Treadmill
Exercise
Walking is a Good Exercise Workout for Heart
Health
Walking two miles a day for 5 days a week
can reduce the risk of a heart attack by nearly 30 percent. That's according
to a major health and fitness study of 73,743 women. Participants who
walked 2.5 hours a week (roughly 20 minutes a day) reduced their cardiovascular
risk by about 30 percent. Women who walked more than this reduced their
heart risk even more, but the point is that 20 minutes a day was enough
to gain a significant improvement in heart health.
Walking Exercise is a Good and Safe Type
of Workout
More vigorous types of workout may help you
develop more muscle, endurance or flexibility, but these workouts can
lead to strained muscles and joints. Brisk walking, by comparison, carries
far less risk of injured knees, damaged ankles and tennis elbows suffered
by people who exercise at a higher intensity.
A More Vigorous Walking Routine
A good way to intensify your workout, is
to try power-walking. This can help to burn extra calories, again without
the added injury risk of vigorous gym workouts. Power-walking involves
swinging your arms as you walk, up to shoulder level. Try it outdoors,
or on a treadmill. Power-walking pumps extra blood around the body and
makes your heart work harder.
How Many Calories Does Walking Burn?
A brisk walk burns about 100 calories per
mile. [This is based on a 150-pound woman. If you weigh more, you’ll
burn extra calories; if you weigh less, you’ll burn fewer calories.]
Power-walking burns 200-250 calories per mile.
How Often Should I Walk For Optimum Weight
Loss?
Beginner
20 minutes, 6 days a week.
Medium
25 minutes, 7 days a week. Increase walking time by 10 per cent each week
until you reach 40 minutes.
Advanced
Continue to increase walking time by 10 percent until you reach 60 minutes,
7 days a week. If you don’t need to lose body fat, you can walk 30
minutes a day, 3 days a week to stay fit.
How To Start Walking
Don’t overdo it at first. Aim to walk
at a modest pace for 20 minutes a day during which your breathing is a
little faster but not panting. If you don’t live in an environment
where it is safe to walk, consider buying a treadmill. Walk on the treadmill
for the same time as you would outdoors. Also, make sure your footwear
gives your feet the right support. Healthy, comfortable feet are crucial
for walking!
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of popular food and drinks, please visit: Calories
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