Walking is one of the easiest ways to be physically active. You can do it almost anywhere and at any time. Walking is also inexpensive-all you need is a pair of shoes with sturdy heel support.
Walking has so many health benefits. It can reduce the risk of many diseases - from heart attack and stroke to hip fracture and glaucoma. According to many studies, Walking requires no prescription, the risk of side effects is very low, but the benefits are numerous:
Keeping weight under control. Physical activity is key to any plan for long-lasting weight control. Walking can keep your weight within healthy limits to lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis, and also help improve your fitness.
Preventing or reducing high blood pressure. Physical exercise strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Walking and staying fit is just as effective as some medications in keeping down blood pressure levels.
Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week - or just half an hour a day - is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)
Improving blood cholesterol levels. - the level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls - a major cause of heart attacks.
Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.
Reducing your risk of breast cancer and type 2 diabetes. Some health study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.
Preventing gallstone. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.
Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.
Many other studies indicate a daily brisk walk also can help:
Note: Check out the things you need to learn before starting your own walking program.
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