HEALTHY HABITS (4-page version)

HEALTHY HABITS (4-page version)

Walk Your Way to Good Health

When it comes to improving your health, your fitness and your vitality, walking may be the perfect exercise. By becoming a regular walker, you lower your risk for heart disease, diabetes, stroke, cancer and a host of other diseases. You also increase your aerobic capacity, your body’s ability to supply oxygen-rich blood to the muscles.  Walking is also good for your brain, especially as you get older. A recent study found that regular walking reduces the development of dementia in older people, while increasing verbal memory and cognitive skills.

Because walking is a load-bearing exercise, it also helps build healthy bones and muscles. This is especially important in the prevention of osteoporosis. Walking is also a way to improve your attitude and mental outlook. It helps relieve stress and anxiety. Chances are, you’ll also sleep better, too.

Walking is the simplest and cheapest of all forms of exercise. All you really need is a pair of comfortable shoes that provide good support.

Looking to lose weight? Walking is also an efficient way to burn calories and lose weight. The faster the pace, the more calories you burn. For example, assuming you weigh 150 pounds, a leisurely stroll of less than two mph burns 136 calories an hour. Step that up to 3.5 mph and you’ll burn 273 calories per hour.

And here’s the best news of all. You can reap all these healthy benefits by just walking thirty minutes a day, three times a week.

Here are some tips to get you going:

Start Out Slow: For the first week, limit your walk to about 15 minutes, then slowly increase the length and pace of your walk.

Vary It Up: Find several different, interesting routes to take your walk so you don’t become bored.

Find A Partner: Walking with a friend will help keep you motivated.

For a slimmer, trimmer, healthier you, start walking today. Of course, if you have chronic medical conditions, such as high blood pressure, high cholesterol or heart disease, be sure to check with your doctor before you begin.

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