Walking for Exercise
Walking for exercise is a great way to get active and help you lose
weight and stay in shape
There is no membership to purchase for this type of workout.
Simply put on your walking shoes and head out the door.
You can walk at the local school track, a part, your neighborhood or
even walk the mall.....just don't stop to shop until after your workout.
This type of workout out can be at a brisk pace to get the heart rate
going or a slower pace for a more relaxing activity.
Just getting outside to enjoy the weather, and of course do some
walking, is a great way to unwind and relieve some stress.
Walking for your workout gives you many benefits beyond just helping
Benefits of Walking
In addition to helping you shed some extra pounds and relieve some
tension, walking for exercise has many health benefits.
Some of these benefits include;
Walking strengthens the heart.
show that the mortality rate in retired men who walked less than a mile
per day were almost double that of men who walked more than two miles
Similar for women, one study showed that walking for
exercise three or more hours per week reduced their risk of a heart
attack by 35% compared to women who did not walk.
For women who are postmenopausal,
show that walking for exercise can improve your bone
Women who walked about one mile each day showed higher whole-body bone
density than women who walked less. Walking can also help
rate of bone loss from the legs.
You can improve your cognitive functions by simply walking one and half
hours per week.
So if you want to out-do your co-workers and get that
promotion, go for a walk and exercise your body as well as your mind.
Walking can help ease
symptoms of depression
as well. Taking a 30 minute walk three to five times a week
minimize depression symptoms.
So walking really is good for the heart, body, mind and soul.
Additionally, walking can reduce the risks of certain diseases like
type 2 diabetes and certain cancers like breast and colon
And of course, walking promotes fitness. So
get all the
benefits of walking as exercise so you can lose weight, have a
heart, body, mind and soul.
Just Start Walking
Did you know that walking is actually an Olympic
Neither did I until I started researching the benefit of
The Olympic sport of walking, known as racewalking,
actually has specific techniques and rules that must be followed.
What we do typically is called power walking. Of course there
is the leisure walk that you may do with your kids or while taking a
stroll through the park.
Even the leisure walk is good for
stress relief and staying fit.
But to really go for the
calorie burn and weight loss, you will want to do a power walk.
Power Walking Techniques
power walking is not an
Olympic sport, it does require some
as you walk. Keeping
your arms at a 90 degree angle, swing your arms back and
Keep your hands loose and relaxed. No need
to tighten them into a fist. Keep your arms close to the
body; don’t cross over across your chest.
Walk with your head up
and make sure
is straight. Leaning
forward or back will slow you down, so keep a straight back.
head up but relaxed and relax your shoulders as well.
Point your toes straight
walk flat footed. Walk heal to
toe for the most benefit of your power walk.
Make contact to
ground with your heal and push off with your toes.
Walk with a long, easy
strain you. Don’t
overstride as this may cause fatigue and you won’t be able to walk as
So don’t over lengthen your stride. Keep it
at a stride that
works for you and try increasing the speed by moving your arms
Your legs will follow suit. Rotate your hips as you
technique is why some people don’t like to power walk as it looks a bit
funny. But by swinging your hips will help increase the
In addition to just walking for exercise, add some spurts of sprinting
with these interval
a treadmill to power walk is a great way to get the hang of it.
This way, you can fine tune your power walking techniques
the privacy of your own home before hitting the sidewalks in your
Benefits of Warming up and Cooling Down
Make sure you warm up and cool down before and after your walk. These two important steps to any workout has many benefits to you and
Best Fat Burning Exercises
Are you getting the best fat burning benefits from your workouts? Read
this article to find out what's the best way to burn fat through
Eating Before Exercise
Find out what and when to eat before you head out the door for you do
your walking for exercise.