Walking has so many health benefits and it is something we all do and have done from birth. We all believed running for health was the universal answer to weight loss. However, walking is a low-impact sport that will aid in shedding pounds and inches.

Walking is Good For Health & There Are So Many Benefits Of A Walking Regimen.

Breast Cancer In Women

Clinical studies have shown, that women who walk 1 1/2 to 2 1/2 hours per week, substantially lesson their chances of breast cancer by approx. 20%. Ideally, brisk walking (2MPH) for one hour. 2 to 3 times a week will show an improvement in a month or two. If you walk on a treadmill, you will want to set it at 1 inch incline. This will compensate difference of walking on lever ground.

Blood Pressure Reduction

People with high blood pressure where shown to significantly reduce their blood pressure by starting a walking program. In a study of healthy but sedentary people, walking 30 minutes per day, 3 days a week, showed lower blood pressure rates.

Reduced risk for Type 2 Diabetics

An Australian study showed that Type 2 diabetics, who started a walking program, had better insulin sensitivity than those who walked less.

Cholesterol Improvement

A clinical study showed an overall reduction in bad cholesterol and Raising your HDL(good cholesterol).

Increased energy and lost inches.

Walking increases energy and overall well being. Walking approx. 10 miles a week, will drop inches off your waist and hips. Remember: Walk, don’t run.

Equipment

You only need to get a good pair of walking shoes. Any good fitness shoe store should be able to fit you properly. You may have to spend a bit more, but, in the long run, you will be saving money and aches and pains.

Starting a walking program.

Before starting your walking, remember to warm up and stretch. This includes upper body stretching. Even though, you are primarily working your leg muscles, get your entire body limbered up. Shoulders, arm and hips. You want to avoid and excess strain on your body. Especially, if you have lead a sedentary life, you will want to be careful. Stretch before and after your walk. Your body will be more limber after, and stretches will be a lot easier.

Nothing happens overnight.

You are starting a program that will take time. Don’t overdue it, right away. Start off slowly. Maybe 15 or 20 minutes at a comfortable speed. See how your body feels. After a bit, you can increase speed and length of walk. The idea is to find out, what you feel comfortable. The old rule “no pain-no gain” does not apply here. Anyone, who has led a sedentary life will have a few minor aches and pains in the beginning. If the ache is bothersome, take the next day off. The day after, get back on your feet and get moving.

Keep a log of your time and speed, if you using a treadmill. After 2 weeks, you should see some good improvement in your overall health. You won’t feel 20 years younger, but you will renewed and more energetic. The 20 year younger program takes about 20 years to complete, but no worries, you have the rest of your life to make it.

Water is your friend.

With any type of exercise program, your body loses fluid. You will want to keep hydrated. Whether you are on the ground or treadmill, make sure to have a bottle of water with you. Before you begin your walk, Try to drink about a quart of water. That will get you hydrated and another 7 to 10 ounces while you are walking. Dehydration can be dangerous, so make sure you have your water with you.

If you are doing hard and long walks, you may need a sports drink. They contain minerals and electrolytes your body loses at intense work outs. Caution is key.

Make your workout program fun.

There are lots of fun things you can do while you walk. Walk different routes and see new neighborhoods. Grab a friend or family member, it will be a benefit to them. You can still have a conversation , while you are walking. Listen to your fav music and sing along. Check with your place of worship. Many have group walking sessions. One group, I know of, walks the large shopping mall near my home. Be careful there, it may cost you, if you see something you want to buy, so, keep on walking.

By Kevin Angileri