I need to reduce my weight so my tool of preference to assist me is a walking program. Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up metabolism. Walking an hour a day can cut down on my risk of heart disease, colon cancer, diabetes, and stroke.
Walking burns calories and fat, what speed is appropriate, how long and how often to walk, and methods to track my activity are found in the steps below.
- Burning Calories Walking: How many calories do you burn walking?
- Burning More Calories and Fat: What are the keys to burning more calories with my walking workout?
- Watching Calories: One candy bar takes three to five miles to burn off, so the key to weight loss with walking is also to eat fewer calories.
- How Fast to Walk for Weight Loss: How to walk in the fat-burning zone for weight loss.
- How Long to Walk for Weight Loss: The best walking workout distance and time for weight loss.
- Weight Loss Walking Schedule: A weekly walking schedule to build in enough walking time for weight loss.
- Keeping Track: Studies show that keeping track of your walking time and calories can keep you on the path to losing weight.
- Walk of Life 10-Week Program: Program for walking, healthy eating and weight loss
The benefits of a regular walking program are real and quite broad.
Physical Strength: Physical strength is one of the most popular reasons for starting a regular walking routine. Building strength in your lower body, muscles, tendons, and ligaments can greatly reduce the daily effects of fatigue and aging. Building physical strength also helps prevent future injury to muscles and bones due to increased stability.
Weight Loss: Gaining more muscle helps you lose weight from fat. The motion of the extra weight from fat moving up and down helps to break it down into more manageable portions for the body to get rid of. Losing weight greatly reduces the risk of heart attack and other weight related illnesses.
Heart Health: Walking helps build healthy heart muscles and increase the amount of blood the heart can pump. Having a healthy walking schedule also helps reduce the risk of heart attack and increases the amount of blood the heart can pump without over exerting itself. A healthy heart can increase length and quality of life.
Helps Prevent High Blood Pressure: Healthy arteries alone cannot prevent high blood pressure. However, getting your arteries to work does. When walk you your arteries expand and contract harder than usual. This allows them to stay just as fit as the rest of your body. Keeping your arteries elasticity up by walking is a great way to maintain a healthy blood pressure. This reduces the risk of heart attack and stroke.
Reduce Effects of Diabetes: A regular walking schedule can actually help reduce the effects of diabetes on the body. Studies show that regular exercise can actually help maintain a healthy blood sugar and reduce diabetic resistance to insulin. Having more manageable blood sugar can increase the types of food you can eat, and decrease the amount of medication you need.
Joint Strength and Stability: Walking not only increases strength in your leg muscles, it also increases the strength of your tendons and ligaments. Increasing the strength of your tendons and ligaments increases joint strength and stability. This can greatly reduce the risk of ankle, knee, and hip injuries.
Increase Bone Density: Impact sports and activities, such as walking, can actually improve your bone mineral density. As bone is stressed as your foot impacts with the ground, the body recognizes this stress. Because of the stress that has been applied to it, the body sends essential materials to create new bone to the stressed areas. The result is stronger, denser.
Overall Mental Health: Chemicals released while running can actually help people over come symptoms of depression, and anxiety
Running-Walking Event Sites
If you need involvement with others, competition to succeed and walking more often you can uses any of the sites below to help you.