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Walking For Fitness

Updated on May 13, 2016

Does the thought of exercising make you cringe? Well it's time to wake up! As more and more people globally are considered overweight (60% at last estimate) developing healthier life habits is a must. Walking for fitness is an easy, inexpensive and painless way to begin exercising. The health benefits are substantial. Weight loss, muscle tone and improved cardiovascular fitness are just the beginning. There are so many positive advantages to walking for fitness that you'd be crazy not to start today.

I'm not guaranteeing that by walking regularly, you'll look like Brad Pitt or Angelina Jolie, but medical experts say that walking 20- 45 minutes, 3-4 days a week can strengthen the heart and lungs, lower cholesterol and blood pressure, and prevent injuries as we age by toning and strengthening muscles and joints. And, by using proper form, engaging the abdominal muscles you'll improve your posture and slim the waistline. Hey, that's a good thing, right? Plus, adopting healthier eating habits can lead to weight loss. And, who couldn't stand to lose a few pounds. Add in the benefit of being outdoors, breathing (hopefully) fresh air and getting a healthy dose of vitamin E from the sun. (Don't forget your sunscreen!), a walking program is something to seriously consider.

***Be sure to consult a physician before beginning any exercise program.

Additional Benefits

Personally,walking and exercise in general is so ingrained in my lifestyle that I forget about the other positive aspects it can add to life. People who exercise, generally have more energy, eat a healthier diet and have better self esteem. As your fitness level improves, our bodies become more efficient. Your heart, lungs, muscles and joints are stronger which not only aids in fat loss, but makes it easier to maintain your proper weight. When you commit to exercising (like Walking For Fitness), you tend to carry these healthy habits to other areas of your life. I've found that people who workout are more conscience of what they eat. And, as we see results, we feel better about ourselves. Good self esteem only reinforces these lifestyle changes and motivates you to continue. The pace of your walk is totally up to the you. Changing the intensity occasionally actually helps to keep it fresh and does your cardiovascular system a world of good.

Fabulous Walking Workout

Have Fun Getting Fit


Some people enjoy walking with friends or family members and schedule their walk to coordinate with their schedules. This does help with commitment and motivation. But, for me, the solitude is a welcome relief to the fast paced world we live in today. Just getting out and walking clears my head. I allow my mind to wonder and be creative. The rhythm of my foot falls and breathing move me into a sort of meditative state. Kind of an escape from the normal stress and worries of daily life.

The main point is get up and get moving! All you'll need is a good pair of athletic shoes (some suggestions below). Walking is free and a fantastic way to improve your health and well-being. So, up off that couch, let your laptop rest for awhile, and hit the pavement.

Walking for fitness is all it takes!

Some tips for incorporating more walking in your daily routine

~ At work or the market, park as far away from the entrance as possible and get some exercise.

~ If you normally use elevators or escalators, TAKE THE STAIRS!

~ If you normally schedule "quiet" time to re-focus or re-energize, try taking a slow, relaxing walk in your garden or the local park.

~ Walking after a meal aids digestion... just a five minute stroll makes a difference.

What's your favorite fitness activity?

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    • profile image

      ProfDonAbrams 6 years ago

      Old-fashioned walking for fitness is deceptively powerful . . . and need not be boring.

      Particularly with a pedometer . . . and to add further motivation . . . using a Magic Ski Pole with comfortable wrist weights..

      The Magic Ski Pole is simply an imaginable cross-country ski pole that reaps the full benefit of walking by preventing “lazy arms”.

      It automatically ‘clicks’ cleanly at the heart level when briskly swinging the arms.

      Normally only one Magic Ski Pole need be grasped.

      No snow?

      No problem. Magic Ski Pole Walking—think cross-country skiing without skis or the poles —is a full-body workout that burns more calories than regular walking.

      As a result the walker receives the full upper body strengthening and building power of the exercise.

      Magic Ski Pole Walking is youthful and natural in appearance.

      If interested . . . Google it.

      Walking may not be a competitive sport but it has a huge trophy . . . health and longevity.

      I find that I’m now walking smarter - not harder.

    • Jai Warren profile image

      Jai Warren 7 years ago from Dallas, Deep Ellum, Texas

      Thanks for commenting Eric... that's one of my best tactics, park far and walk. Everywhere I go!!!


    • profile image

      Eric 7 years ago

      We are humans. Full grown humans are built to walk. That's plain and simple. If we don't walk, our lower body deteriorates in lifting the upper body causing it to weaken. Walking is very easy that some people neglect it.

      When me and my dad would go to the groceries, he'd always want to park near to the entrance. He'll wait there even for hours just to park near the entrance. When I drive, I make sure we park a little far for him to get some walk. It irritates him, but it's good for him.

    • Jai Warren profile image

      Jai Warren 7 years ago from Dallas, Deep Ellum, Texas

      I know it's tough to get outdoors when the weather is chilly. But, once you've started, the body warms up, the endorphins kick in and everything's right with the world.

      Thanks Katie, for stopping by and commenting... Ciao!!!

    • katiem2 profile image

      katiem2 7 years ago from I'm outta here

      I love walking and givin the weather here in Ohio I needed to revisit your walk to a healthier life to encourage myself to keep it up during the cold weather. Love, Peace and Joy :) Katie

    • Jai Warren profile image

      Jai Warren 7 years ago from Dallas, Deep Ellum, Texas

      Thanks kims3003! Walking, for me, is just so peaceful, meditative and mind-clearing. We take for granted how beneficial this simple exercise can be.

      Glad you enjoyed it... Ciao!!!

    • profile image

      kims3003 7 years ago

      Great hub with lots of great information and tips. Nice work!

    • Jai Warren profile image

      Jai Warren 7 years ago from Dallas, Deep Ellum, Texas

      Hey Bennie. Sorry it took me so long. I was out on my daily sojourn around the neighborhood. Just kidding! :) Your so right, whatever time of day is good for you, 10-15 minutes of walking will change your life. Thanks, Ciao!

    • BennyTheWriter profile image

      BennyTheWriter 7 years ago from Northeastern U.S.A.

      Awesome hub. Walking is so simple, yet so essential. It's one of those uncomplicated joys in life that most of us don't even give much thought to. And of course, as you noted, the health benefits are more than worth it. It's a miraculous stress-reliever; I've found that to be true as well. Thanks for sharing!

    • Jai Warren profile image

      Jai Warren 7 years ago from Dallas, Deep Ellum, Texas

      Thanks Katie. I just don't understand why more people can't walk for 10-15 minutes every day. Once you make walking a habit, it becomes an enjoyable form of exercise. Always a pleasure to see you. Ciao!

    • katiem2 profile image

      katiem2 7 years ago from I'm outta here

      Jai, I love walking and in fact find it hard to walk slow, ever know the type? Walking feels good and is so good for you. Love your walk to a healthier life as I can support this as a pleasureable fact! Peace :)

    • Jai Warren profile image

      Jai Warren 8 years ago from Dallas, Deep Ellum, Texas

      Thanks for stopping by. Walking is so simple and healthy. If we all just got out for fifteen minutes every day we'd be much better for it. It's really restorative.

    • wavegirl22 profile image

      Shari 8 years ago from New York, NY

      Hey there Jai..I love this Hub almost as much as I love walking. .. too bad Winter is setting in here in NY and it takes alot of motivation on my part to get motivated enough to hit the pavement. . .thanks to this Hub I just might get my arse moving and take that walk that I really love to take!

    • Lady_E profile image

      Elena 8 years ago from London, UK

      I'll take your advice and start walking some more - might even start avoiding the lifts and walking up the stairs. :)