Facts & Tips About Walking

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Top 8 reasons to walk:

  • Walking prevents type 2 diabetes
  • Walking strengthens your heart
  • Walking is good for your brain
  • Walking is good for your bones
  • Walking helps alleviate symptoms of depression
  • Walking reduces the risk of breast and colon cancer
  • Walking improves fitness
  • Walking improves physical function

Tips for Walking:

  • Walk with a partner or a group of people, or alternatively listen to music, or audio books while walking.
  • Learn how to race walk. It burns more calories, works more muscles and has better cardiovascular benefits.
  • Many people recognize the local mall as an excellent place to walk for exercise; safe, fun and climate-controlled.
  • Swing your arms as you walk.
  • When you are able to get, and stay, on your target heart rate, you will want to cool down a bit at the end of your walk. If you have been able to stay in the target rate for 20 minutes or so, spend about 5 minutes at the end of the walk trying to bring your heart rate back to where it was pre-walk. Slowing your pace down and doing some light stretching can accomplish this. Do not stop walking to slow your heart rate in a cool down. It defeats the purpose of a cool down.
  • Walking may cause cramps,┬áif a cramp occurs, place your hands on your head and begin breathing your nose and out your mouth at a slow steady rate. It is crucial to stay hydrated, so be sure to bring a water bottle with you.
  • In the beginning it is not necessary to warm up, however once you really start to put stress on your legs, it is recommended that you start some light stretching.

Sources:

The Healthy Facts of Walking

Walking: Trim Your Waistline, Improve Your Health


 

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