Benefits of WalkingWalking – it’s natural and safe. Just about anyone can do it, and the fundamental health benefits of walking are many.
Walking helps control weight, blood sugar and cholesterol levels. A brisk walk can burn up to 100 calories per 1.5 kilometers or 300 calories per one hour. Walking is also a perfect complement to a sensible diet to lose weight.
Walking improves cardiovascular fitness. As an aerobic exercise, walking gets the heart heating faster to transport oxygen-rich blood from the lungs to the muscles. The heart and lungs grow more efficient with a regular walking regimen, reducing blood pressure and the resting heart rate. Walking is even a central element of medical rehabilitation. Recovery from many ailments, including heart attack, is facilitated by a regular walking regimen.
For people with poor circulation to the arms and legs, walking can increase the size and improve the efficiency of tiny vessels that supply blood for cellular respiration.
Psychologically, walking generates an overall feeling of well-being, and can relieve depression, anxiety and stress by producing endorphins, the body’s natural tranquilizer. A brisk walk will relzx and stimulate one’s thinking.
10-Week Walking Regimen
WEEK 1
• Walk for 15 – 30 minutes at a comfortable pace, depending on your ability. Warm up for 5 minutes at an easy walking pace before doing a 5-minute easy stretching routine. Resume walking at a comfortable pace, then end up with another 5 minutes of gentle stretching routine.
• Take a rest on the 7th day. Your body needs to rest and rebuild itself.
WEEK 2
• Increase your walking time by 5 - 10 minutes for this week. Do the same routine.
• Rest on the 7th day.
WEEK 3 – 10
• Increase your walking time by 5 - 10 minutes every week until you are now capable of walking for an hour each time. The health benefits of walking can be maximized if you sustain a 30 – 60 minute walk a day.
• Remember to rest on the 7th day of each week.
REMINDER:
• If it is not possible for you to join a regular group for walking any given day, make an effort to spare some time during the day to do the exercise. You can even split your schedule for the day – one in the morning and one in the afternoon.
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Photo from the Internet
Benefits of Walking
Walking helps control weight, blood sugar and cholesterol levels. A brisk walk can burn up to 100 calories per 1.5 kilometers or 300 calories per one hour. Walking is also a perfect complement to a sensible diet to lose weight.
Walking improves cardiovascular fitness. As an aerobic exercise, walking gets the heart heating faster to transport oxygen-rich blood from the lungs to the muscles. The heart and lungs grow more efficient with a regular walking regimen, reducing blood pressure and the resting heart rate. Walking is even a central element of medical rehabilitation. Recovery from many ailments, including heart attack, is facilitated by a regular walking regimen.
For people with poor circulation to the arms and legs, walking can increase the size and improve the efficiency of tiny vessels that supply blood for cellular respiration.
Psychologically, walking generates an overall feeling of well-being, and can relieve depression, anxiety and stress by producing endorphins, the body’s natural tranquilizer. A brisk walk will relzx and stimulate one’s thinking.
10-Week Walking Regimen
WEEK 1
• Walk for 15 – 30 minutes at a comfortable pace, depending on your ability. Warm up for 5 minutes at an easy walking pace before doing a 5-minute easy stretching routine. Resume walking at a comfortable pace, then end up with another 5 minutes of gentle stretching routine.
• Take a rest on the 7th day. Your body needs to rest and rebuild itself.
WEEK 2
• Increase your walking time by 5 - 10 minutes for this week. Do the same routine.
• Rest on the 7th day.
WEEK 3 – 10
• Increase your walking time by 5 - 10 minutes every week until you are now capable of walking for an hour each time. The health benefits of walking can be maximized if you sustain a 30 – 60 minute walk a day.
• Remember to rest on the 7th day of each week.
REMINDER:
• If it is not possible for you to join a regular group for walking any given day, make an effort to spare some time during the day to do the exercise. You can even split your schedule for the day – one in the morning and one in the afternoon.
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Photo from the Internet