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Let us walk for happy healthy life

Updated on December 30, 2013

Let us walk

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Walking is the best preventive medicinal prescription for a happy and healthy life. It can either be walking at a slow pace [smaller dose] or walking at a moderate pace [somewhat higher dose] of exercise. In terms of physical activity gradient, walking is either light or moderate level; it is not an intensive level such as running, swimming etc.

Most of our daily activities requires walking; going to work, school, buying groceries, all other household chores.

We will examine how our walking for daily activities make it more useful keep our bodies free from illnesses and even promote health further, thereby maintaining a happy life.

Let us walk properly

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Let us walk briskly

Walking is better than sitting. To be beneficial, walking should occur at moderate pace. It is not just walking but brisk walking.

Brisk walking

Brisk walking is walking at a pace of at least 3 miles per hour on a level surface inside or outside. Anyway, it is difficult for us to identify whether we are adhering to needed pace.

What is brisk walking ?

The following video clip helps us to obtain a clear idea about brisk walking.

Know the Difference Between Light, Moderate, and Vigorous Physical Activities

Right dose for adequate duration: 30 Minutes for 5 Days Per Week


The recommendation is 30 minutes for 5 days or more per week for an adult. In fact, it is one and half miles within 30 minutes. This is different for a child and a teen; 60 minutes for 5 days or more weekly.

However, latest research shows that even benefits of lesser periods of brisk walking add up. Therefore, ten minutes of walking to school with the child, five minutes of walking for lunch, 10 minutes of walking to a bus or car, 5 minutes to the groceries add up to a 30 minutes.

TEN THOUSAND STEPS DAILY

Now, the above recommendation is translated into number of steps of 10,000.

Pedometer has made our life more easier since it calculates the number of steps for us.

Pedometer for steps calculation

A pedometer can help you track your exercise program progress and make it easier for you to set and reach your exercise goals. Pedometers come in many forms. These general purpose best buy pedometers are sufficient for most users.


You will have a very good account of different types of pedometers by reading the following hub page. Click the link.

How to Use a Pedometer

What Happens to the Body in Walking

Walking affects positively in each and every organ and part of the body. It increases the heart beat resulting in more functioning of heart and other muscles in the body. Since it needs more energy, more oxygen is taken into the lungs, resulting in increase in respiratory rate. the whole action raises the body temperature, increasing blood circulation everywhere including the skin.

When we exercise regularly, our heart muscles get strengthened. When our heart muscles become stronger, the heart does not need to beat at the previous rate to circulate the same amount of blood later.

With time, it reduces bad type of cholesterol, LDL [Low-Density Lipo proteins] which contribute narrowing of arteries, but increases good type of cholesterol, HDL [High Density Cholesterol].

Exercise does not make arteries larger, but it makes them more elastic.

Walking helps prevent occurring high blood pressure. Blood Pressure is the difference between systolic [the pressure when heart pumps out blood] and diastolic [the pressure when heart does not pump out blood]. Since arterial walls become more elastic, the net blood pressure will not rise to a level of high blood pressure.



Benefits of brisk walking

The good news is exercise including brisk walking is the more powerful behavior to prevent dying from heat disease. If yo are interested reading this research following the article which is available free in the New England Journal of Medicine. http://www.nejm.org/doi/full/10.1056/NEJMoa011858

The Benefits in detail are;

  1. extends life by 1.3 years.
  2. improves sleep
  3. improves the mood
  4. helps maintain a healthy weight
  5. lowers cholesterol and blood pressure
  6. reduces risk of diabetes, heart diseases, and cancer
  7. makes muscles and bones stronger
  8. make more friends.
  9. saves money.
  10. Children become healthier.

Time Needed for 10,000 Steps

How much do we walk briskly to achieve 10,000 steps ?

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