he Health Benefits of Walking Exercise Research Many in-depth research studies have shown that regular daily exercise walking can cut your risk of death (from any and all diseases) in half! Walking at a moderate 3 mile per hour (mph) pace for at least three and a half hours every week (30 minutes a day) has been shown to dramatically reduce your risk of diabetes, heart disease, stroke, hip fractures, glaucoma, osteoporosis, cancer, depression and many other health problems. And, as a bonus, exercise walking burns the following calories per mile. Body Weight in Pounds PACE 100 120 140 160 180 200 220 2.0 mph 57 68 80 91 102 114 125 2.5 mph 55 65 76 87 98 109 120 3.0 mph 53 64 74 85 95 106 117 3.5 mph 52 62 73 83 94 104 114 4.0 mph 57 68 80 91 102 114 125 4.5 mph 64 76 89 102 115 127 140 5.0 mph 73 87 102 116 131 145 160 This means a 140-pound woman at a moderate 3-mph pace can burn: 111 calories in 30 minutes or 222 calories in 60 minutes of walking. Plus a Harvard study shows that you get the same great health benefits of walking exercise as you get from high-impact aerobics or jogging. The 7 Health Benefits of Walking Just 30-minutes of exercise walking a day has been proven to help you: 1. Reach and maintain a healthy weight – Walking exercise reduces your body fat, increases lean muscle tissue, improves metabolism and burns calories. Combined with a healthy lifestyle and nutritious eating, walking can help you achieve long-lasting weight control. 2. Improve blood pressure and cholesterol – Daily exercise walking has been shown to be just as effective for lowering high blood pressure, decreasing (bad) LDL cholesterol and increasing (good) HDL cholesterol as taking risky medications with unpleasant side effects. 3. Reduce and manage type 2 diabetes – Walking improves your body’s natural ability to process sugar (glucose tolerance) and to maintain a healthy weight. This helps prevent or even reverse type 2 diabetes. 4. Lower your risk of heart attack and stroke – Based on large studies of both women and men, just 30 minutes of walking a day greatly improves your circulation and helps keep your heart and blood vessels healthy. 5. Decrease stress and prevent depression – Regular exercise walking is a great way to improve your mood, breathing, peaceful sleeping and overall energy and to reduce stress, anxiety and depression. 6. Stay strong, active and healthy – As you age, exercise walking can improve your stamina and keep you fit. Walking exercise strengthens bones, muscles and joints, helps prevent falls and hip fractures, improves your immune system and extends your life expectancy. 7. Prevent numerous other conditions – And the list goes on and on. Studies show that daily exercise walking can also relieve arthritis and back pain and help to prevent osteoporosis, colon and breast cancer, impotence, constipation and many other health problems. And you don’t need a prescription to get all these many health benefits of walking. You just need a commitment, a dose of self-discipline and a good comfortable pair of shoes.
Posted on: Sat, 22 Mar 2014 16:55:08 +0000
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