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The Benefits of Walking

Updated on August 30, 2012

The Endless Health Benefits Of Walking

Walking is a great exercise that can ease you into a higher level of fitness and health. Walking is the body's most natural form of exercise. It's safe, easy, doesn't require practice, and there are so many health benefits its crazy! Here's more about why walking is good for you, and how to get started with a walking program.

picture credit: Walkingspree

How To Get Started With A Walking Program

I love walking! I love being outdoors enjoying nature, taking in the fresh air, seeing the trees, watching the birds etc. I have been doing this healthy exercise for many years and honestly it never feels like a workout! It's fun and exhilarating! I try to walk at least 4 times a week. I either walk on my lunch break at work or walk when I get home from work. I try to find a path with lots of hills. The hills are an added benefit because you really get a good leg and glute workout.

Walking is a low-impact exercise that has many health benefits. Anyone can do it.

Here's how to get started on a walking program.

A consistent routine is the most important factor in any good exercise program. I recommend walking for at least 30 minutes a day, 5 or more days a week.

Here are some tips to get started:

Tip #1 While you are walking, you should be able to maintain a conversation. If you're breathing too lightly, then you need to increase your pace. If you can't catch your breath, then you need to slow it down.

Tip #2 Walk around the office park you work at during or after lunch or take 15 minutes walking up and down stairs. Climbing is an excellent way to strengthen your heart.

Tip #3 At night, instead of watching TV, take a brisk stroll around the neighborhood. Take a friend with you for company or get the whole family involved. This is the way they do it in Europe all the time!

Tip #4 Any amount of walking is good, but for the best health results, walk at a brisk pace and for 30 minutes at least 5 times a week. Be sure to check with your doctor on the level of exercise that's best for you.

Tip #5 Wear shoes that are specifically walking shoes. Make sure they are comfortable and fit well. You can buy them any any sporting goods store. And make sure you wear comfortable clothing. It should be loose fitting and layer your clothing because you may need to remove or add clothing as the temperature changes.

Tip #6 If you walk outside, choose clothes appropriate for the weather. Try to wear breathable materials like cotton. Avoid rubberized materials, because they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that cars can see you.

Warm up

Walk for about 5 minutes (slowly) to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.


After warming up, stretch your muscles before you walk. stretch out your calves, quadriceps, hamstrings and side stretches.

Cool down after your walk

To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.

picture credit:

Walking Accessories


The Benefits of Walking

Benefits of walking

Walking, is the best exercise for all over health and like other exercises, it can help you achieve a number of important health benefits.

Here are some examples

Lowers your LDL (bad cholesterol)

Raises your HDL (good cholesterol)

Lowers your blood pressure

Reduces your risk of diabetes.

Manages your weight

Aids in weight loss

Controls blood pressure

Improves your mood and helps fight depression

Lowers your risk of Stroke and heart disease

Helps you stay strong and fit

Reduces risk of Breast Cancer!

Improves Cardiovascular health (your heart)

Prevents colon cancer, constipation, osteoporosis, and impotence

Lengthens your lifespan

Lowers stress levels

Relieves arthritis and back pain

Strengthen muscles, bones, and joints

Improves sleep

Elevates overall mood and sense of well-being.

An added benefit ,is that it can help strengthen bones, and can help your body avoid problems in the future including preventing bone loss.

If you are sitting down at your computer, Get up now and turn off the computer. Go outside and get some fresh air and take a walk. I'm serious. Do it now. You will thank me. It will improve your mood, and you will sleep better tonight.

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Walking Can Change Your Life

The Numerous Benefits of Walking

Just imagine if the benefits from walking could be put into a pill you could take everyday. Everyone would want that pill right? Walking has so many health benefits that I needed to break them down for you in a little more detail.

Walking can reduce the risk of many diseases - from heart attack and stroke to hip fracture and glaucoma. This may sound too good to be true but the benefits are backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:

Did you know...

Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.

Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.

Brisk walking for three hours a week - or just half an hour a day - is associated with a 30% to 40% lower risk of heart disease in women. Now that's powerful!

Physical activity helps reduce (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls - a major cause of heart attacks, and can cut the risk of strokes in half!!

Reducing your risk of breast cancer and type 2 diabetes. Studies link regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.

Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 30%.

Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.


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    • goldenrulecomics profile image

      goldenrulecomics 3 years ago

      Great advice. I'm a strong believer in walking, and each night after work I walk to the train station from my office -- more than 1 mile.

    • profile image

      howtoburnbellyfat 6 years ago

      @maxnic11: Walk or take the stairs while going to the office if that's a 5 floors away. That's reasonable I think.

    • betsuzlap profile image

      betsuzlap 6 years ago

      @NYtoSCimjustme: I'm glad you are inspired to walk. I love it and yes, you are right! It's easy and free! Start with short distances and then work up to more. That's what I did. I walk for an hour now and sometimes more.

    • NYtoSCimjustme profile image

      NYtoSCimjustme 6 years ago

      Thanks for sharing a lot of great information on the benefits of walking. I live a pretty sedentary life, spend too much time on the computer and have been contemplating some sort of 'easy' exercise routine. Walking is easy, free and good for me. Sounds like a winner!!

    • profile image

      maxnic11 7 years ago

      everyone should walk!