Take a Walk
Walking is considered by most authorities to be one of the best aerobic (cardiovascular) exercises.
Studies have shown that when walking is done at a brisk pace and on a regular basis (4 to 5 days per week), it can improve your ability to consume oxygen. This is an important measure for overall fitness. As well, it can increase your metabolism aiding in weight loss; improve your muscle tone; reduce stress; help reduce high blood pressure; and lift your spirits from minor depression.
Those who “job” may get there faster but, the President’s Council on Physical Fitness and Sports report their findings that a mile covered in 8.5 minutes burns only 26 more calories than the walker covering the mile in 12 minutes.
Another advantage of walking over other forms of more strenuous exercising is that it is relatively injury free. However, supportive footwear is recommended. The weight displaced as your foot strikes the ground is 1.5 to 2 times your body weight.
- Find a few minutes before mealtime each day, with your doctor’s okay, to take a brisk walk around the neighborhood or office.
- Walk fast enough to work up a light sweat. Let your arms swing and take long strides. Stop short of becoming breathless…this is your ideal “aerobic” pace. Hold this pace for 15 minutes minimum.
- Plan to walk every day with a minimum of 4 times each week. Soon your program will become a “habit.” You will feel uncomfortable if you miss a day.
“He who deliberates fully before taking a step will spend his entire life on one leg.”