Walk This Way to Weight Loss - The Benefits of Walking
By
Meghan Vivo
March 21, 2008
Swing the right foot and left arm, then the left foot and right arm. What could be simpler? Walking is one the easiest, cheapest, and most accessible ways to get in shape this summer. In addition to being a fun, social way to explore your local park, neighborhood, or town, walking can reduce the risk of many diseases. Here are just a few of the health benefits a brisk walk can offer:
Burn calories and boost metabolism. It is well-established that physical activity and a healthy diet are the keys to long-lasting weight control. By moving your arms, legs, hips, and torso while walking, you begin to breathe heavier, your heart beats faster, and blood flows more freely between your muscles and lungs. Your blood vessels widen to deliver more oxygen to your muscles, and your body begins to release endorphins (natural painkillers that promote a sense of well-being). A 30-minute walk can burn around 150 calories and boost your metabolism at the same time. A faster metabolism helps your body burn calories and absorb nutrients from your food, and will fuel your desire to drink water, which helps with detoxification and digestion.
Lower blood pressure. High blood pressure (or hypertension) increases your risk of heart attack, kidney failure, and stroke. Recent studies show that just 30 minutes of walking three times a week – even if it is broken into multiple 10 or 15 minute walks at different times throughout the day – is enough to lower blood pressure. Exercise and a good diet can be just as effective in regulating blood pressure as some prescription medications, without the dangerous side effects.
Lower cholesterol and decrease the risk of heart attack. Physical activity helps reduce LDL or “bad” cholesterol, which can cause plaque buildup along the artery walls, resulting in heart attacks. No matter what your cholesterol level, physically fit people are less likely to die of heart attacks. Brisk walking three hours a week is associated with a 30% to 40% lower risk of heart disease in women, according to a 20-year study. Even short periods of exercise like walking one hour a week can greatly reduce the risk of heart disease, according to a study published in the Journal of the American Medical Association. For those who prefer walking to running, studies suggest walking is as good as running for women to reduce the risk of cardiovascular events.
Reduce the risk of stroke. About 780,000 U.S. adults suffer a stroke each year, claiming about 150,000 lives and ranking as the number-three cause of death. A Harvard study of more than 11,000 men suggests that brisk walking for an hour a day, five days a week, can cut the risk of stroke in half.
Give your brain a boost. Research published in the Journal of the American Medical Association suggests that regular cardiovascular exercise might enhance your brain power. In a study of more than 18,000 female nurses, those who walked at least 1.5 hours per week scored higher on tests of general thinking ability, verbal memory, and attention than did women who walked less than 40 minutes per week. Similarly, a study of more than 2,000 men showed that regular walking reduced the development of dementia (including Alzheimer’s disease). Exercise improves blood flow to the heart and brain, and promotes the preservation of brain cells and increases the connections between them.
Protect your bones. Weight-bearing activities like walking are the best possible exercise for osteoporosis prevention because they build bone density with little jarring impact on the spine. In a study of more than 30,000 men and women, consistent physical activity significantly diminished the risk of hip fracture.
Wait, there’s more. Walking also helps reduce depression, stress, and back pain; minimizes the risk of breast cancer and type 2 diabetes; strengthens muscles, bones, and joints; improves sleep; boosts immunity; and increases your stamina. With all of these benefits, there’s no excuse for avoiding a quick daily walk.
How To Do It Right
Studies show any amount of walking is effective, but for optimum results, set a brisk pace and walk for 30 minutes at least five times a week. Follow these tips to make sure you’re getting the most out of your workout:
Trackthe intensity of your workout. Whether your goal is to lose weight, fight disease, or increase overall health, walkers should monitor their breathing and heart rate to ensure they aren’t under- or overexerting. When walking at a moderate intensity, you should be able to comfortably carry on a conversation. If you’re breathing too hard to talk, you need to slow down; if you can talk without any breathlessness at all, pick up the pace a bit. Whatever your workout intensity, you should stop walking immediately if you experience dizziness, chest discomfort, severe headache, or other unusual symptoms. If these symptoms persist, call your doctor right away.
Having a hard time determining your workout intensity? Try monitoring your heart rate by checking your pulse or wearing an electronic device that displays your heart rate. For the best cardiovascular benefits, walk at your target heart rate – the rate between 70% and 85% of your maximum heart rate (in beats per minute). To determine your maximum heart rate, subtract your age from 220. Then determine your target heart rate by multiplying your maximum heart rate by 70% (0.70) and then by 85% (0.85).
Wear the right gear.One of the great parts about walking is you don’t need any special equipment and you can do it almost anywhere.
But before you get started, make sure you have comfortable shoes with non-slip soles, good arch support, and adequate heel padding, as well as loose-fitting clothes. If you walk outside, dress in layers and choose materials that allow perspiration to evaporate. Wear bright colors or reflective tape after dark so motorists can see you.
Warm up and cool down.Spend five minutes walking at a slow pace to warm up your muscles. This will allow your body to adjust gradually to the changes in your exertion level and reduce your risk of injury. After warming up, gently stretch the major muscles you will be using (calves, quadriceps, hamstrings, and lower back) for another five minutes before walking. Stretch slowly, only as far as you are comfortable, and without bouncing, and hold each stretch for at least 15 to 30 seconds. When your workout is complete, cool down by walking slowly for about five minutes and stretching again.
Track your progress.Keep a journal of how many steps you take, the distance you walk, and how long it takes so you can monitor your progress and stay motivated. You may also want to wear a pedometer to count your footsteps. New research from Stanford Medical School shows that people who use a pedometer walk about 2,000 steps, or 1 mile, more every day than those who don’t.
Watch your form. For most people, walking comes quite naturally. But take a look at your form – make sure your chin is up, your shoulders are slightly back, your toes are pointed forward, and your back is straight. Your heel should strike the ground first, and your weight should then roll forward on your foot. Bend your elbows and swing your arms at your sides as you walk. If you walk on a treadmill, don’t hold onto the bars or slouch in order to maintain your pace.
Walking is a great way for even the most sedentary person to become more physically active. It can be performed at any time, in a variety of environments, and is extremely cost-effective. Use your lunch break to walk with friends or coworkers, take the family out for a stroll after dinner – do whatever it takes to get moving. Start small, and as your fitness level improves, pick up the pace until you are walking briskly for at least 30 minutes, three days a week. Eventually, you can find other activities to incorporate into your exercise program, such as cycling, swimming, or weight lifting. Summer is right around the corner, so get out there and walk the walk!
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