Make walking a part of your healthy lifestyle

All around the world, it is seen that health problem has become the biggest matter of concern. Everyone has his or her busy schedule but everyone wants to stay healthy. Time has become a major constraint for them But if we are able to pick out 30 mins of time everyday to start walking as a daily exercise, we can easily bypass certain health complications and live a healthy life. In the below article, we have made discussions on the different benefits of walking.

The Daily Walk and Burning Calories

To lose one pound per week, a person would have to reduce their calorie intake by 3,500; or 500 calories per day. The average walker can burn 100 calories per mile.

Photo Credut:www.gabbyandlaird.com

The average walking pace should be around 15 minutes per mile, which means a daily walk of 30 minutes would cover 2 miles of walking. Each walker must determine his or her own walking pace, but generally speaking, the pace should increase the heart rate. Walking until out of breath may be too fast, and walking slowly enough to sing along to the mp3 player is too slow.



The Mayo Clinic recommends taking a test walk to determine your actual heart rate, by counting the number of heartbeats within a 10 seconds period. Determining the heart rate can help the walker adjust his or her walking speed.

Health and the Thirty-Minute Walk

The advantages of walking several times a week have been well-documented. For people with chronic medical conditions, such as diabetes, high cholesterol, and high blood pressure, a thirty-minute daily walk can improve their conditions.

In May of 2009 the American Journal of Preventive Medicine showed that walking 3,000 steps in 30 minutes five days a week can help the walker meet U.S. government fitness goals. Walking daily can also improve mood, muscle strength, help reduce weight and relieve stress.



Another benefit to walking workouts will be published this month. Environmental Nutrition reports that a July 26 issue of the medical journal Circulation will contain a study that shows how a daily walk improves overall lung function. A team of experts determined that the exercise can improve lung capacity by 15 to 25 percent.

No matter what style of walking workout, heart healthy walking is a fun and easy to implement workout program. It improves health conditions, and can make walkers happier and more relaxed with every step.

Ref: http://suite101.com/article/the-daily-walking-advantage-a133358

Here are 5 reasons to take those extra steps and make walking a part of your healthy lifestyle:

1.    It deflects diabetes. New research links brisk walking to a significant risk reduction for developing type 2 diabetes. Insulin resistance is a predictor of this disease, even in people with normal glucose levels. But a recent British study found that people with a family history of the disease who walked briskly, or performed some other type of moderate to vigorous activity on a routine basis, improved insulin sensitivity.

2.    It soups up your sex life. Sex and exercise go hand-in-hand. In a study of women between 45 and 55 years old, those who exercised, including brisk walking, reported not only greater sexual desire, but better sexual satisfaction, too.



3.    It saves you on gym costs. In this economy, people are cutting excesses, and that includes trips to the health club. In an American Heart Association survey, a quarter of the 1,000 people questioned had axed their gym memberships sometime in the previous six months. But no matter where you live, there’s a place you can pound the pavement or trek a trail, and 150 minutes of moderate-intensity walking a week can help manage stress and prevent heart disease. Moderate walking equals an average of about 100 steps per minute. San Diego State University researchers suggest using a pedometer and aiming for 1,000 steps in 10 minutes, and working up to 3,000 steps in 30 minutes.

4.    It can get you off meds. Using data from the National Walkers’ Health Study, including more than 32,000 women and 8,000 men, researchers found that those who took the longest weekly walks, not necessarily accumulated the most mileage per week, were more likely to use less medication. This shouldn’t deter you from taking shorter walks more frequently throughout the week, but you should consider squeezing in a longer walk once a week, perhaps on the weekend when you have more spare time.

5.    It can help fade fibromyalgia pain. This chronic condition affects more than 4 percent of the population, and often involves pain, fatigue and brain fog. A small study found that in women 32 to 70 years old, those who walked 60 minutes, performed light exercises, and stretched three times a week for 18 weeks reported significant improvements in walking and mental capacity, and were less tired and depressed.

Ref: http://www.mnn.com/health/fitness-well-being/stories/8-astonishing-benefits-of-walking

Have you read the article thoroughly?? Then we hope that you have already decided to start walking as an exercise as early as possible. Just pick out 30 mins of time a day and get a pair of best walking shoe and say good bye to your medical complications.

You may also like:

best shoe for walking