Can Walking Really Make Me Healthier?
Walking is one of the best exercises – it requires no special training or fancy gear, and it does wonders for your body and frame of mind. Research shows that just 20 minutes a day of brisk walking will lower your risk of serious diseases – that’s just four five-minute walks a day! A half-hour a day is even healthier. Walk 45 minutes a day, and watch your waistline shrink.
The Health Benefits of Walkingby Royce Flippin, Special Advisor to the Walking Tracker
According to the Surgeon General’s office and the American Heart Association, adopting a routine of daily physical activity will:
*Reduce your risk of dying prematurely
*Significantly reduce your risk of dying from coronary artery disease or a heart attack (exercise has as much effect as quitting smoking)
*Increase your likelihood of quitting smoking, or cutting back
*Reduce your risk of developing high blood pressure
*Help lower your blood pressure, if it’s already too high
*Lower your risk of developing colon cancer
*Reduce your risk of developing adult-onset (type-2) diabetes
*Improve blood circulation throughout your body
*Make your heart stronger and more efficient, so that it pumps more blood with each contraction
*Help you control your weight, both by burning additional calories and by increasing the size of your working muscles (which in turn reduces the number of calories converted into body fat) *Improve your blood cholesterol profile by lowering your levels of LDL (bad) cholesterol and, even more important, boosting your levels of HDL (protective) cholesterol
*Help prevent bone loss
*Increase your muscle strength and endurance, boosting your capacity for other physical activities
*Help maintain mobility and independence in later years
*Relieve feelings of anxiety and depression, and increase feelings of enthusiasm and optimism *Boost your energy level
*Enhance your self-image
*Help you release tension and manage stress
*Improve your ability to fall asleep quickly and sleep well
Sounds like it’s worth a few extra minutes a day, doesn’t it?
Beginner: Walking 2,400 steps (20 minutes a day) will help reduce your risk of dying prematurely from heart disease, as well as your risk of developing adult onset diabetes and some forms of cancer.
Intermediate: Walking 3,600 steps (30 minutes a day) will substantially reduce your risk of developing heart disease and other cardiovascular ailments, adult-onset diabetes, and some forms of cancer. It will also enhance your overall health and your ability to maintain a healthy weight.
Advanced: Walking 5,400 steps (45 minutes a day) will significantly reduce your risk of developing heart disease and other cardiovascular ailments, adult-onset diabetes, and some forms of cancer. It will also produce significant improvements in your overall health, physical endurance and ability to maintain a healthy weight.
moh kita jalan ramai-ramai. kita jgn guna kereta. kau dan aku sihat selalu. kau dan aku kurus semula. kau dan aku, baiki kesihatan.