Walk your way to a longer life is one of the most simply ways to build a stronger defensive mechanism.
Look what happens when you walk 5 times a week for only 30 minutes a day:
- A healthy and stronger heart
- Stress Reliever
- Weight Loss
- Tone Muscles
- Better Sleeping Habits
- and much more…
This is truly a awesome life we all want to live!
By the way, this form of exercise can by handle with more ease than most exercises.
Most of us can walk. Some can’t run and some dislike it period.
With walking, it’s easier on the joints (knees, ankles).
If walking is your idea plan and you are just beginning, take a look at this short clip below:
It’s simple but effective!
I would like at this moment to share a great article by Taylor Lupo called:
“Walk Your Way to Better Health”
A good pair of walking shoes and a few minutes each day are all you need to boost your mood and improve your health. The Centers for Disease Control and Prevention recommend adults perform two and a half hours of moderate-intensity aerobic activity, like walking, each week. That’s only 30 minutes, five times a week!
According to Gallup-Healthways Well-Being Index, areas with the greatest walkability to any address were correlated with lower rates of obesity, diabetes and chronic pain, and residents of those areas felt more confident about their physical appearance.
Performing the recommended amount of exercise each week is great—but sneaking in a little extra can do wonders for your waistline. About 300 minutes of exercise a week, or one hour each day, is enough to control weight.
Optimize your walking and burn more calories with interval training. Interval training is a combination of short bursts of intense activity and periods of lighter activity, which can increase weight loss.
Start simple. As you’re walking, pick a spot ahead. Increase your pace until you reach it, then reduce your speed. Continue this pattern throughout your walk.
Decrease Diabetes Risk
Walking has the potential to manage and decrease a person’s risk of type 2 diabetes—a condition which prevents the body from properly using insulin. Over time, type 2 diabetes can damage the heart, nerves, eyes and kidneys.
Weight is the primary risk factor of type 2 diabetes, so it’s important to eat a balanced diet and exercise regularly. Walking is an easy way to sneak in a workout—and one study found that people who walked regularly had a 12.3 percent lower risk of diabetes.
Interval training can burn more calories to promote weight loss. Try this two-minute walking interval exercise. Alternate between two minutes of moderately-paced walking and one minute of fast walking.
Make Your Heart Healthy
Heart disease can be scary, but walking can reduce your risk of high blood pressure and high cholesterol, which can lead to heart disease. Shockingly, running and walking have about the same effect per mile of lowering the risk of heart disease. Someone who runs a mile gets the same benefits as someone who walks a mile. In a six-year study involving approximately 48,000 people (33,060 runners and 15,045 walkers), walking decreased a person’s risk of hypertension by 7.2 percent, high cholesterol by 7 percent and coronary heart disease by 9.3 percent. Running reduced a person’s risk of hypertension by 4.2 percent, high cholesterol by 4.3 percent and coronary heart disease by 4.5 percent.
Work, relationships and money can be stressful, but hitting the sidewalk can help alleviate it. How? Exercise releases endorphins, chemicals in the brain that fight pain and reduce stress.
Exhale your stress and anxiety before your walkwith a few minutes of stretching! Loosen your calves, hips and chest to reduce your risk of injury and increase blood flow.
Slow Mental Decline
An occasional memory lapse is normal, especially as we get older, but walking may help reduce lapses in memory and slow cognitive decline. A study of 6,000 women over the age of 65 suggests that 24 percent of women who walked less than half of a mile each week experienced a decline in memory; of those who walked about two and a half miles each day, only 17 percent experienced a cognitive decline during the six to eight year follow-up period.
Try mixing running to your walking routine. Incorporate short bursts of jogging or sprinting into your daily activity with a 20-10 interval—walk about 20 feet, and sprint or jog for 10 feet.
A brisk morning walk can set your body up for restful sleep at night. Exercise, like walking, boosts melatonin production, a natural sleep hormone found in your body. One study suggests postmenopausal women who get three and a half hours of exercise each week had an easier time falling asleep than those who exercised less.
It’s possible to fit walking into even the busiest schedule. Check out Sharecare’s walking fitness plan to find answers to your walk-related questions and concerns, and a plan to get you started.
The secret to a longer life might be a good pair of sneakers. One study suggests people in their 50s and 60s who exercise regularly are 35 percent less likely to die within eight years than those who don’t.
Not sure where to start? Join Sharecare’s October 10K Steps A Day Challenge.
Achieve Your Goals With Friends
Belonging to a group of supportive friends is the most influential thing you can do for your health and wellness. A Moai is a group of people gathering for a common purpose, including fitness. Try forming a Walking Moai with your family, friends and neighbors; not only will you form lifelong bonds, but you’ll hold each other accountable in achieving your goals, too.
There you have it. May we always find you in the best of health and remember to walk your way to a longer life
Derrick M. Online Marketer Entreprenuer
P.S. Check out this good resources below that may interest you. Big thanks!