| Getting fit, and staying healthy, doesn't have to | | | | choices based on their goals (weight loss, building |
| be hard. There is an easy way to do it. Almost | | | | muscle, etc.). |
| anyone can do it, it fits into any schedule, and it | | | | When you burn fat, your body reacts to the |
| can be done alone or with a partner. | | | | sudden loss of fat by replenishing the fat that has |
| It isn't a miracle cure, but at times it sure seems | | | | been lost, so that you still have those reserves to |
| like it. Once you start walking you will become | | | | pull from. You are training your body to replace |
| energized. What is this amazing way to achieve | | | | the fat that you are burning. |
| and maintain your health? | | | | When you burn carbohydrates, the body first |
| WALKING! | | | | burns the carbohydrates stored in muscle tissue |
| I know, it sounds too simple. But - here are some | | | | before it starts burning fat. Therefore, your body |
| statistics: | | | | doesn't tell itself to replenish the fat, but to |
| Decrease your risk of diabetes and stroke by | | | | replenish the carbs. |
| 50%, heart disease by up to 40%, and many | | | | What does this mean? |
| different forms of cancer by 20%. | | | | Walking - a low-intensity workout - will allow your |
| But that's not all, you can also: | | | | body to burn carbohydrates first, and then fat. |
| Raise your high-density lipoprotein (HDL) | | | | Walking is a better choice to help you lose weight |
| cholesterol (which is the good cholesterol) | | | | and build muscle than jogging or aerobics. |
| Lower your low-density lipoprotein (LDL) | | | | When you do low-intensity exercise (like walking), |
| cholesterol (which is the bad cholesterol) | | | | you burn 5-8% protein (or muscle), 70% |
| Lower your blood pressure | | | | carbohydrates, and 15% fat. What does this |
| Reduce symptoms of depression and anxiety | | | | mean? After you're done walking, your body |
| Maintain lean muscle | | | | continues to burn fuel - this means that you are |
| Increase cardiovascular endurance | | | | burning fat after you are done with your walk. |
| Reduce the pain and joint swelling that | | | | When you do high-intensity exercise, you burn |
| accompanies arthritis | | | | 2% protein, 95% carbohydrates, and 3% fat. |
| Increase weight loss and reduce body fat | | | | What does this mean? From a health perspective, |
| If you want to live healthier longer, start now | | | | it means that you are burning fat throughout the |
| with daily walking or exercise. A study in the | | | | day by depleting your carbohydrates. |
| November 14, 2005 "Archives of Internal | | | | In sum, the key to a successful walking regimen |
| Medicine" showed that exercise levels directly | | | | is having the motivation to walk every day, to be |
| related to years lived without cardiovascular | | | | consistent with your walking, for 30-60 minutes. |
| disease. They found that 30 minutes of walking a | | | | As with all activities, having the right equipment |
| day adds an average of 1.3 healthy years to your | | | | helps. The key is to have good quality walking |
| life. | | | | shoes. Don't skimp! This is an area in which you |
| 30 Minutes of Walking a Day Adds 1.3 Healthy | | | | should never cut corners. Walking affects your |
| Years | | | | ankles, knees, hips - your whole body. A good |
| A moderate level of physical activity, such as | | | | walking shoe should promote the proper |
| walking 30 minutes a day, lengthened life by 1.3 | | | | mechanics of walking, in which your heel should |
| years and added 1.1 more years without | | | | strike the ground first, and then roll through the |
| cardiovascular disease, compared with those with | | | | step to your toe. People often think that walking |
| low activity levels. Those who chose a high | | | | is basic. But as with any activity, proper form and |
| physical activity level gained 3.7 years of life and | | | | equipment will ensure maximum workout and |
| added 3.3 more years without cardiovascular | | | | minimum damage to your body. |
| disease. | | | | Personally, I have found MBT shoes to be the |
| If you are walking at 3.5 m.p.h., in one hour you | | | | best shoes for walking. They are designed based |
| will burn an amount of calories equal to twice your | | | | on Masai Barefoot Technology, and promote |
| pounds of body weight. Take that amount of | | | | proper walking form. The proper heel-toe action |
| calories and divide it by 3.5 to see how many | | | | will both change your stride while walking and |
| calories you burn per mile. | | | | greatly increase the effectiveness of your |
| Let's talk about burning fat vs. burning | | | | workout. Having the proper mechanics while |
| carbohydrates. Many people are confused about | | | | walking will increase the health benefits of walking. |
| this and are making some erroneous exercise | | | | |