The Benefits of Walking

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1 Lesson 4.1 The Benefits of Walking By Carone Fitness Would you be willing to dedicate minutes a day 3-6 times a week to get the following benefits? Think more clearly Sleep more soundly Have more strength and energy Boost your immune system Speed up your metabolism for better weight management or weight loss Increase circulation Lower risk of osteoporosis, heart disease, and cancer Relieve stress, anxiety, and tension Provide you with an overall sense of well-being 1

2 Walking, or any type of cardiovascular exercise performed minutes a day, 3-6 days a week, can provide incredible short and long term benefits that we will discuss in this lesson. Sleep Better By walking or working out during the day, the body is generally able to sleep more soundly at night. 2

3 Feeling of Well-Being When you run or exercise your body releases endorphins chemicals that provide a natural high and help you feel better about yourself and life in general. Studies have shown that regular exercise can decrease depression and actually improve one s overall sense of optimism and well being. Stress Relief Walking is a healthy way to deal with stress, aggression, tension, and anxiety. In addition to releasing immediate feelings of tension, walking can also help you cope better with stressors that may come your way throughout the day or week. 3

4 Increased Energy It takes energy to make energy. It s true that exercising can increase the amount of energy you have throughout the day. While walking does take a good amount of energy, it can also be invigorating and give you the push you need to make it through the day. If you feel drained or spent after a run, you may be pushing too hard by going too fast or too long. Think Clearly It is proven that exercise can actually help clear your mind so you can be more constructive and productive. For many people, their most creative time of day is during or right after a run. 4

5 Look Better Besides the internal benefits, walking burns fat and calories and increases the muscle tone in your legs, hips, abdominals, and back, thus providing a leaner, more muscular look. Weight Management Walking burns calories. In addition, walking boosts your metabolism and increases your lean muscle mass so that you burn more overall calories throughout your daily routine. This allows you to better control your weight or lose weight, if that s your goal. 5

6 Weight Management In addition to burning calories, moderate paced walking also burns more fat than most higher intensity exercises. This is because fat takes longer to break down in order to be used as an energy source. Higher intensity exercises require immediate energy and mainly burn carbohydrates. At a moderate walking pace, up to 85% of calories burned come from fats. Decrease Risk of Injury Walking is a low-impact activity, which means there is less stress on your muscles and joints than with high-impact activities, such as running. This puts you at less risk for injury. In addition, the muscles and joints used with walking become stronger with consistent exercises. Stronger muscles and joints also have less risk for injury. 6

7 Social Scene Walking can be a social event if you so choose. Walking with a friend or a group of friends can be a great way to spend time together and stay in shape. Joining a walking group or club can also be a great way to make new friends. Walk Anywhere Another benefit of walking is that it can be done almost anywhere. It is an easy sport to maintain, even while on vacation or traveling. 7

8 Racing For those people with a competitive nature, racing or competitive walking can be an enjoyable pastime. Sense of Accomplishment You don t have to win a race or even walk a race to feel successful at walking. Working towards and achieving specific distance and speed goals when walking can provide a great sense of accomplishment. 8

9 Long Term Benefits In addition to the short term rewards of walking, there are also several long term health benefits. For example consistent walking or physical activity decreases the chance of detrimental diseases such as high blood pressure, osteoporosis, heart disease, and cancer. Increased bone density Exercising actually helps increase the strength of your bones. As we age, our bones become more brittle and at risk for osteoporosis. Exercise and walking can strengthen the bones to prevent osteoporosis. 9

10 Increased Benefit The benefits of walking are numerous and can be amplified by combining walking and exercise with other healthy lifestyle habits, such as the following: Eat a healthy diet, low in fat Don t smoke Avoid drugs and alcohol Avoid unhealthy environments Presented By Carone Fitness 10

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