*Benefits of Walking*
*Low-impact exercise w/ numerous health benefits*
Sustained walking sessions for a minimum period of thirty to sixty minutes a day, five days a week, with the correct walking posture, reduces health risks and has various overall health benefits, such as reducing the chances of cancer, type 2 diabetes, anxiety and depression. Life expectancy is also increased even for individuals suffering from obesity or high blood pressure. Walking also increases bone health, especially strengthening the hip bone, and lowering the more harmful low density lipoprotien (LDL) cholesterol, and raises the more useful good high density lipoprotien (HDL) cholesterol. Studies have found that walking can also prevent dementia & alzheimers.
Regular, brisk cycling or walking can improve confidence, stamina, energy, weight control, life expectancy, and reduce stress. It can also reduce the risk of coronary heart disease, strokes, diabetes, high blood pressure, bowel cancer, and osteoporosis.Modern scientific studies have shown that walking, besides its physical benefits, is also beneficial for the mind — improving memory skills, learning ability, concentration and abstract reasoning, as well as reducing stress and uplifting one's spirits.
As a form of tourism there are many options for walking. The most famous one would be "Walking Tours" normally offered in different cities by paid guide tours! http://en.wikipedia.org/wiki/Walking
Researchers found that 30 minutes of cardio exercise a day, such as walking, and switching to a healthier diet dropped health risks dramatically in just 6 weeks. Risks for killers such as diabetes, cancer, and heart disease were greatly reduced, according to a study by Brigham Young University professor of exercise science Steven Aldana, Walking is a low-impact exercise with numerous health benefits: published in the Journal of the American Dietetic Association, March, 2005.
*How Does Walking Aid You?*
Walking is a low impact exercise with numerous health benefits. Here's how to get started.
Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health.
Walking is one of your body's most natural forms of exercise. It's safe, simple, doesn't require practice, and the health benefits are many.
Here's more about why walking is good for you, and how to get started with a walking program.
*Health Benefits of Walking*
Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:
- Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
- Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
- Lower your blood pressure
- Reduce your risk of or manage type 2 diabetes
- Manage your weight
- Improve your mood
- Stay strong and fit
Preparation helps avoid injury
Take time to prepare yourself to prevent injuries, such as blisters on your feet or muscle pain.
Wear walking shoes and comfortable, protective clothing.
Before you set out, be sure to select comfortable footwear
Dress in loosefitting, comfortable clothing and in layers if you need to
adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather.
Avoid rubberized materials, as they don't allow perspiration to evaporate.
Wear bright colors or reflective tape after dark so that motorists can see you.
*Warm up*
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.
Stretch: After warming up, stretch your muscles before walking. Include
the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch.
*Cool down after each walking session*
To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.
By Mayo Clinic staff
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