| When it comes to exercise we each determine | | | | diet. |
| what we can or cannot do, and how hard we | | | | A walking program is simple to start. All one |
| push ourselves. Some follow the all-or-nothing | | | | needs are comfortable clothes and shoes; layer |
| principle, believing that if exercise is good for you | | | | loose clothing and shoes specifically designed for |
| it has to be hard, even painful. Experts have | | | | walking are the best. One should also keep in mind |
| recommended high-impact aerobic exercise as a | | | | that every workout should begin with a brief |
| means for increasing bone mass, but a review of | | | | warm-up and a few simple stretches. Walking |
| numerous studies on aerobic exercise and bone | | | | around the house or in place for a few minutes to |
| mineral density suggests that walking just 30 | | | | get the blood flowing to the muscles before |
| minutes per day a few days a week is enough to | | | | attempting to stretch them is a good strategy. |
| moderately increase overall bone density. | | | | Although walking primarily works the major |
| Specifically, an eight-year study of 13,000 people | | | | muscles of the legs, people should not forget to |
| found that those who walked 30 minutes a day | | | | stretch their back, shoulders and arms. This will |
| had a significantly lower risk of premature death | | | | help them loosen up any tension they may be |
| than those who rarely exercised. | | | | carrying and make their walk more enjoyable as |
| As a fitness activity, walking has become more | | | | well as more effective. In addition, beginning |
| popular over the years as it offers many health | | | | walkers can make their workouts less strenuous |
| benefits: | | | | by limiting how fast and far they walk and focus |
| - Consistent walking can help reduce body fat, | | | | on good posture, keeping the head lifted and the |
| cholesterol levels, increase cardiovascular | | | | shoulders relaxed, and move arms naturally. |
| endurance, resting heart rate and lower blood | | | | The popularity of walking as a fitness activity is |
| pressure. | | | | growing by leaps and bounds. Low risk and easy |
| - Regular walking, using a moderate intensity, | | | | to start, walking has proved its health benefits in |
| strengthens the immune system, burns calories | | | | numerous studies. In fact, walking exercise helps |
| and keeps weight stable. | | | | strengthen bones because it forces them to bear |
| - Walking is a natural form of movement and, | | | | weight, which is why high-impact exercise elicits |
| unlike high impact exercise, does not place excess | | | | even greater gains in bone density. Concluding, |
| stress on the joints and boosts bone strength. | | | | walking, the oldest form of exercise, just may be |
| - Studies suggest regular walking can help prevent | | | | the key to achieving new levels of fitness, |
| colon cancer. | | | | particularly for those who need to start with |
| - Walking is an excellent way to prevent diabetes | | | | small, achievable goals to get, and stay, on track. |
| and heart disease, when combined with a proper | | | | |