Health Benefits of Walking
The Health Benefits of Walking
Walking is good for your heart. A recent Harvard study shows that walking at a moderate pace (3 mph) for up to 3 hours a week—or 30 minutes a day--can cut the risk of heart disease in women by as much as 40%. This is the same benefit you would get from aerobics, jogging, or other vigorous exercise. The benefits to men are comparable.
Along with its benefits to the heart, walking:
- improves circulation
- helps breathing
- combats depression
- bolsters the immune system
- helps prevent osteoporosis
- helps prevent and control diabetes
- helps control weight (see below)
Studies have also shown that people are most likely to stick to exercise when it is part of their daily lives. Walking is ideal, especially in a cities where most people can take some of their trips on foot—to work, school, the store, church, or the movies. This enables people to incorporate walking into activities they would be doing anyway. Once you start looking for opportunities to walk, you will be amazed at how many there are. If you combine walking with public transit you can get to most destinations in any metropolitan area.
Walk and Lose Weight
I've been through every diet under the sun, and I can tell you that getting up, getting out, and walking is always the first goal.
- Oprah Winfrey
Walking is aerobic exercise. It keeps you fit and it helps you take off extra weight and keep it off. Obesity has become an epidemic among Americans; it is especially troubling that so many American children are now overweight or obese. Numerous studies have shown that lack of exercise is a major factor.
Walking Calorie Chart
Number of calories a 150-pound person burns walking at a moderate pace (3 mph):
| TIME | DISTANCE | CALORIES BURNED |
|---|---|---|
| 10 minutes | 0.5 miles | 44 |
| 20 minutes | 1 mile | 88 |
| 30 minutes | 1.5 miles | 132 |
| 40 minutes | 2 miles | 176 |
| 50 minutes | 2.5 miles | 219 |
| 60 minutes | 3 miles | 263 |
Number of calories a 150-pound person burns walking at a brisk pace (4 mph)
| TIME | DISTANCE | CALORIES BURNED |
|---|---|---|
| 10 minutes | .67 miles | 61 |
| 20 minutes | 1.33 mile | 122 |
| 30 minutes | 2 miles | 183 |
| 40 minutes | 2.67 miles | 244 |
| 50 minutes | 3.33 miles | 305 |
| 60 minutes | 4 miles | 366 |
Healthy Walking Tips
The only equipment you need to walk is a good pair of walking shoes, such as Women's New Balance Model 811 Walking Shoe. Look for the following when you buy a pair of walking shoes:
- a snug fit
- a well-cushioned heel
- good arch support
- enough room for your toes to wiggle
- flexible, slip-resistant soles
- If you’re middle-aged or older and have not been physically active, check with your doctor before beginning a vigorous
- exercise program.
WALKVEST
The easiest way to lose weight while walking.
Heart Rate Monitor Glove
Count calories burned while monitoring target heart rate. Zone alarms and stopwatch in comfortable glove.
Women's New Balance Model 811 Walking Shoe
Comfort and style in the perfect walking shoe.
Men's New Balance Model 925 Leather Walking Shoe
Classic style, superior comfort.