Walking can reduce the risk of many diseases, from heart attack and stroke to reducing your risk of breast and colon cancer and type II diabetes.
The average person burns 100 calories per mile walked and takes about 2,000 steps per mile. Walking burns body fat and increases your metabolism. Research shows that walking 10,000 steps per day (5 miles) can improve your overall health and well-being.
Basic walking tips:
- Drink plenty of water before, during, and after your walk.
- Wear proper attire, including loose, comfortable clothes and either walking or running shoes.
- Start with a warm-up; begin slow and gradually increase to a comfortable pace.
- Watch your posture. Stand up straight and do not arch your back. Leaning too far forward or backward can cause muscle strains.
- Keep your eyes forward and do not look down. Looking forward will reduce strain on neck and back muscles.
- Include a cool-down at the end of your workout. (Walk at a slower pace for five to 10 minutes and gently stretch your muscles for 30 to 45 seconds.)
Note: Before beginning any type of workout program, you should consult a physician if any of the following apply to you: high blood pressure, heart disease, pregnancy, diabetes, feeling faint, chest pains, or other medical conditions.
Online articles and resources:
Nutrition information from Sparkpeople.com
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Dr. Pamela Peeke's 10 toxic weight-prevention tips
Is 21st century life programmed to make us fat? Dr. Pamela Peeke examines how stress serves as a trigger to eat empty calories, and offers sensible diet tips.
Forget the gym: Why a brisk walk is a really great workout
This article discusses the general health benefits of walking.
Breast cancer and walking
Results of a study conducted on over 74,000 women and how walking reduces the risk of breast cancer.
Numerous benefits of walking
This article shows the numerous benefits you can achieve by incorporating a walking program into your life.
It's a fact: Walking improves health
There are many ways walking improves your overall health — what are you waiting for?
More effective walking
This article discusses how to improve your walking program .
Other resources and tools::
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