Walking is the Best Exercise
By Marilyn Pokorney
Running, jogging, weight lifting, calisthenics. These are all
good for keeping in shape but walking is still the most simple, and effective,
of all exercises to lose weight and stay in shape and maintain good health.
Approximately 67 million Americans of all ages walk for exercise regularly.
Walking can be done with friends or alone. And it can be performed outside
Walking helps the metabolic system to control weight, regulate blood sugar, and
cholesterol levels. A brisk walk burns up to 100 calories per mile.
Walking is an aerobic exercise meaning that it uses oxygen. A brisk walk
increases oxygen intake to the blood, strengthens the heart, improves
circulation and lowers blood pressure.
For people with poor circulation in the arms and legs, walking can help to
increase the size and improve the efficiency of the tiny blood vessels that
supply blood to the cells.
Walking slows development of all forms of arthritis, degenerative joint disease,
stops loss of bone mass in osteoporosis, and tones the muscles.
Walking helps recovery from back pain.
For women walking reduces premenstrual and pain during periods.
Regular walking also relieves and prevents constipation.
Psychologically, walking generates an overall feeling of well-being because it
produces endorphins, a natural tranquilizer. This aids in relief of depression,
anxiety, and stress.
To get the most benefit from walking, 30 minutes of walking must be done at a
brisk pace without stopping. Gradually increase time to 40 to 60
minutes for each session.
Always stretch muscles and warm up before walking.
Wear walking or running shoes that fit snugly but not too tight, support the
arch and lift the heel slightly. Replace your walking shoes every 6 months
or 600 miles, whichever comes first.
In hot, cold and inclement weather consider getting a treadmill for walking
For more information on walking and treadmills
Marilyn Pokorney Freelance writer of science, nature, animals and the
environment. Also loves crafts, gardening, and reading. Website: