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June 7, 2013

What Are The Health Benefits Of Walking?

Health Benefits of Walking

We stress the benefits of resistance training and high intensity interval training, but  less strenuous activities like walking also provide health benefits and provide a change of pace, and a chance for recovery from your more strenuous workouts. You may be surprised at the number of health benefits of walking.

Walking has several practical benefits that many other forms of exercises do not. It doesn’t take a lot of skill. You already know how to do it since the age of one or so. Plus, outside a pair of shoes (and you don’t even need them if you don’t mind going bare foot) it doesn’t require any equipment. Walking can be done indoors or outdoors, in sunshine or rain, on flat ground or hills providing flexibility and variety.

Now for the health benefits of walking. To obtain the following benefits of walking it is recommended that you walk 30 minutes a day.

Walking reduces the risk of heart disease because it lessens the risk of many heart disease risk factors (blood pressure, blood sugar/diabetes, body composition, and lipid profile.

From our perspective walking 30 minutes a day is the minimum physical activity anyone should do. And, as you can see you receive a nice return on your investment of time in walking.

Walking: Practical Tips

  • Ease into it if you have been sedentary starting with 10-15 minutes a day and gradually increasing your time.
  • Walk different routes for variety.
  • Activate your senses while walking: listens to the sounds, smell the roses, take time to reflect on the day.
  • Consider walking with a partner for safety reasons as well as motivation.
  • Consider buying a pedometer. This measures the number of steps you take which makes it easy to track your progress and is more effective than keeping a diary of your walking program. Pedometers are inexpensive and easy to use. Strive for 10,000 steps a day.
  • Be sure to stretch – best done after a walk when the muscles are warm. Even with walking muscles will tighten up.

 

 

 

 

 

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Dr. Joe Jacko


Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio. Read more about Dr. Joe Jacko

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