Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:
reduce high cholesterol and improve blood lipid profile reduce body fat enhance mental well being increase bone density, hence helping to prevent osteoporosis reduce the risk of cancer of the colon reduce the risk of non insulin dependant diabetes help to control body weight help osteoarthritis help flexibility and co-ordination hence reducing the risk of falls
Although walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn’t burn lots of calories and only bring small increase in metabolism. In fact, you will have to walk for hours everyday if you want to burn fat! High intensity cardiovascular or aerobic exercise 2-3 times a week will be much more effective in burning off the excess body fat or losing weight.
Walking is more effective if maintaining or controlling your body weight. Walking at a faster pace can help improving cardiovascular function and fitness level, while walking at a slower pace can help building up endurance because of longer exercise time. In this case, speed and distance does matter. The faster and the further a person walks, the more calories he will use. So, what to do now? Depends on your goals, if you want to lose weight and love walking, you can combine them together in your exercise schedule, 2-3 times a week for high intensity cardio or aerobic exercise and 2-3 times a week walking with your family, and make sure be free one or two days. If you want to reduce risk of diseases or maintaining body weight / health, walking 2-3 times a week will help.
Feeling like the NASA rover, Spirit, I started January triumphant. Ah, that quest for perfection, that ever burning flame that drives us onward to test the perimeters of our well being/existence. Especially after lolling in holiday bliss. I was energized and fortified, with a couple of extra pounds to propel me with extra fire power. Running in the mountains of our upstate home, coming home and working out religiously and tending to the perfect diet another example of perfect technical prowess. The first week of work back in the city routine went spectacularly. Until like the rover abruptly malfunctioning, a glitch? I developed laryngitis. I knew I hadn’t been taking my vitamins and not enough vegetables over the holidays and was now compensating with a strict regime to stave off the dreaded cold or flu signs flashing ahead. The immune system was showing weakness, I stopped the exercise to fortify immunity. A week later, feeling better, my voice sounding less like broken violin strings, I dashed ahead. A fantastic workout, never better, I’m back, the “Victor” I think! The boom lowered later that night while trying to get up for dinner … I couldn’t. The next day, like the rover I was put to sleep until the malfunction was corrected. Well there goes 2 perfectly good weeks of dreams and aspirations! Week 3 I was sure I would redeem myself until I realized a bronchial infection kicked in and I’m down for the count for another week. Good intentions pave the road to……trying to hone in on the root of the problem. Proper rest, no more burning the midnight oil, I have to stop working by 8pm. Instead of working until 11pm and then wondering why I can’t fall asleep. Two layers of clothes, it’s ferocious cold out there and because I insist on walking everywhere, I have to dress appropriately. Eat more vegetables, fruits and enough protein. If you want to lose weight and stay healthy you need your nutrients therefore vegetables, fruit and lean protein, every day every meal plus vitamins no ifs and or buts! Or Opportunity will take over where Spirit left off! Experiencing an illness made me decide to examine into how to realize hidden potentials to enhance our quality of life.
Deborah Caruana RN, AAHRFP, NASM, ACE, MA, YA. email: deb@vitalsignsfitness.com call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: www.vitalsignsfitness.com