In our world of long working hours, internet, television, movies, fast food, and sit down dinners at restaurants, we often don’t find the time to exercise. Once work is done, just the thought of driving to the gym or even just getting on the treadmill at home is painful!
But how about just taking a stroll in the park or around the block? Walking is the least strenuous exercise which has many benefits. For those of you who are inactive, overweight or who just don’t like strenuous exercise, walking will do just fine!
DID YOU KNOW???
**WALKING IS GOOD FOR YOUR HEART & LUNGS
Regular walking has been proven to strengthen your heart and lungs and improve circulation to your whole body. Walking allows your heart to beat faster, and this enables your heart and lungs together to create oxygenated blood and to transport it to the muscles in your body. By exercising your heart and lungs, they become more efficient. This leads to reduction in blood pressure, and prevention of heart attacks and strokes.
Several studies have been done on walking. One British study found that active commuting (such as walking or biking to work), instead of sedentary commuting is associated with 11% decrease in the risk for heart disease, especially in women. And here in the United States, at Duke University Medical Center, walking briskly for 30 minutes daily decreases your chances of developing heart disease, diabetes and stroke.
Regular walking has been proven to strengthen your heart and lungs and improve circulation to your whole body. Walking allows your heart to beat faster, and this enables your heart and lungs together to create oxygenated blood and to transport it to the muscles in your body. By exercising your heart and lungs, they become more efficient. This leads to reduction in blood pressure, and prevention of heart attacks and strokes.
Several studies have been done on walking. One British study found that active commuting (such as walking or biking to work), instead of sedentary commuting is associated with 11% decrease in the risk for heart disease, especially in women. And here in the United States, at Duke University Medical Center, walking briskly for 30 minutes daily decreases your chances of developing heart disease, diabetes and stroke.
**WALKING PROTECTS YOUR BONES & CUTS DOWN ON ACHES AND PAINS.
Walking uses 95% of your muscles and it pushes your bones to get stronger so that you can handle the load. “chi WALKING”: developed by Danny Dreyer ( a marathon runner) is a form of walking incorporating Pilates, Yoga and Tai Chi. It is regular walking with a more conscious awareness of the alignment of your body. If you are interested, you can find more information online at http://www.chiwalking.com/
Walking uses 95% of your muscles and it pushes your bones to get stronger so that you can handle the load. “chi WALKING”: developed by Danny Dreyer ( a marathon runner) is a form of walking incorporating Pilates, Yoga and Tai Chi. It is regular walking with a more conscious awareness of the alignment of your body. If you are interested, you can find more information online at http://www.chiwalking.com/
**WALKING CUTS THE RISK FOR BREAST CANCER 
The American Medical Association conducted a study which showed that walking for a few hours a week decreased the risk of Breast Cancer. The study involved 74,000 postmenopausal women, ages 50-79; it showed that women with normal weight decreased their risk by 30%, and those who were overweight decreased their risk by 10-20%.
**WALKING KEEPS YOU FIT
Walking for 30min per day can prevent weight gain and can reduce obesity by burning calories. It improves muscle tone in your legs and in your abdomen.
Walking for 30min per day can prevent weight gain and can reduce obesity by burning calories. It improves muscle tone in your legs and in your abdomen.
**WALKING AIDS IN RETENTION OF MEMORY
Walking for 45 min a week helps ward off Alzeihmer’s Disease. A study published in the Journal of the American Medical Association showed that men who walked less than ¼ mile a day were twice as likely to develop Alzeihmer’s or dementia as those who walked more than two miles daily. This may be due because exercise decreases the amount of amyloid in the brain. Amyloid is a sticky substance made of protein that clogs the brain in Alzeihmer’s patients. Another study conducted on women showed that those who walked even leisurely about 1.5 hrs a week did better on mental function tests than less active women. Walking alone and even better walking with someone and talking helps to accelerate brain function, since exercise boosts levels of hormones necessary for nerve cell production, and increases blood flow to the brain.
Walking for 45 min a week helps ward off Alzeihmer’s Disease. A study published in the Journal of the American Medical Association showed that men who walked less than ¼ mile a day were twice as likely to develop Alzeihmer’s or dementia as those who walked more than two miles daily. This may be due because exercise decreases the amount of amyloid in the brain. Amyloid is a sticky substance made of protein that clogs the brain in Alzeihmer’s patients. Another study conducted on women showed that those who walked even leisurely about 1.5 hrs a week did better on mental function tests than less active women. Walking alone and even better walking with someone and talking helps to accelerate brain function, since exercise boosts levels of hormones necessary for nerve cell production, and increases blood flow to the brain.
**WALKING HELPS YOU TO SLEEP
A walk in the afternoon helps for a better night’s sleep, as shown by the National Sleep Foundation. Walking helps to boost a chemical called Serotonin, which helps to relax you after your walk.
A walk in the afternoon helps for a better night’s sleep, as shown by the National Sleep Foundation. Walking helps to boost a chemical called Serotonin, which helps to relax you after your walk.
**WALKING CAN MAKE YOU HAPPY
Walking been shown to relieve depression, stress and anxiety. Walking helps to produce endorphins, the body’s natural mood enhancing chemical. This chemical helps to diminish stress, and depression allowing you to think more clearly and positively.
Walking been shown to relieve depression, stress and anxiety. Walking helps to produce endorphins, the body’s natural mood enhancing chemical. This chemical helps to diminish stress, and depression allowing you to think more clearly and positively.
THE ART OF WALKING
1. ALWAYS WARM UP!! START YOUR WALK WITH SEVERAL TOE TOUCHES, KNEE BENDS AND BODY TWISTS AT THE WAIST.
2. Next keep your first walk short to only 20 minutes. Do this three times a week and gradually build up your time as you notice that your body is getting stronger. Even if you have to take several minutes to rest before starting again, its okay. Your body needs to be able to get accustomed to your new exercise. If you feel that 20 minutes is too much, then start with only 15 minutes or even with 10minutes. But, whatever amount of time you decide to walk for, the important thing is to START!
You can even start a walking journal. Keep a record of the day, times and the miles that you walked, and the places that you went to (parks, around the block,etc..), and the people you encountered or interesting events during your walk.
3. While you are walking remember to do the following:
a. Keep a steady pace, enough to allow your hear t to beat faster.
b. Take deep breaths while walking. Breathing is the key to doing well in most exercises.
c. Keep your head up, your back straight and your belly flat. Allow your arms to swing as they will and bend your knees while you walk. Make sure to walk facing oncoming traffic.
d. Make sure to cool down after your walk. You may repeat the stretching exercises that you did before your walk.
b. Take deep breaths while walking. Breathing is the key to doing well in most exercises.
c. Keep your head up, your back straight and your belly flat. Allow your arms to swing as they will and bend your knees while you walk. Make sure to walk facing oncoming traffic.
d. Make sure to cool down after your walk. You may repeat the stretching exercises that you did before your walk.
4. SHOE GEAR
Make sure you have on comfortable foot wear. The sneakers should consist of a breathable mesh and have good support at the arch of the foot. Make sure to try on shoes when your feet will be slightly swollen, which is in the late afternoon. Speak with your Podiatrist about the right type of shoe to wear when you go on your walks. You may need orthotics, or special inserts in your shoe to enable you to walk more efficiently and without pain.
5. DO YOU NEED TO SEE YOUR PHYSICIAN BEFORE YOU BEGIN WALKING?
Walking is rarely associated with any health risks. It is a safe way to get your exercise in. If you do feel that you have multiple medical problems and you need to consult your physician or podiatrist before you begin health walking, a regular history and physical is recommended. This is especially true if you are a smoker, have multiple medical problems, such as diabetes, or heart disease, if you are over 60 or if you have been inactive for a significant amount of time.
Now you should be ready to begin walking and you’re your way to a new, healthier and happier life!
KEEP WALKING!! 
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