Walking for Health

When you think of exercise and how you should be doing more of it, do you have unpleasant thoughts of running, aerobics and gym membership? Walking is perhaps a more enjoyable method of exercising, and it has many benefits.

Regular brisk walking is a good way to improve your general physical health. It reduces the risk of coronary heart disease, diabetes, obesity, stroke, high cholesterol, high blood pressure and certain types of cancer. Walking improves the efficiency of your heart and lungs, joint flexibility and muscle strength.

Walking for Weight Loss

The Department of Health recommends we all do at least 30 minutes of moderate-intensity physical activity five times per week. Breaking these sessions up into brisk, ten-minute walks will still help improve cardio respiratory fitness.

Walking has an aerobic effect on the body. It burns calories, helps reduce body fat and aids weight loss. "Walking one mile can burn up at least 100 kcal of energy and walking two miles a day, three times a week, can help reduce weight by one pound every three weeks," says the Ramblers Association.

You should walk at a pace that gets you slightly out of breath while still enabling you to hold a conversation, but even a slow walk is far better than doing no exercise at all.

Bone Strength and Osteoporosis

Approximately 3 million people suffer from osteoporosis in the UK, a condition in which the bones become porous and less dense. A loss of bone density increases the risk of fractures, particularly to the hip, wrist and spinal areas.

The National Osteoporosis Society recommends performing weight bearing exercise such as running, aerobics, tennis or brisk walking for 20 minutes three times a week. Research shows walking helps slow the onset of osteoporosis and reduces the risk of fractures.

Vitamin D

Vitamin D is important for bone strength. It is also thought to reduce the risk of some cancers. Vitamin D is present in cod liver oil, small-boned fish and fortified breakfast cereals, but we can meet our vitamin D requirements with regular natural sunlight exposure. Walking outdoors exposes us to natural light and allows ultraviolet rays to activate vitamin D synthesis in our skin.

Stress Reduction

Calories are not the only thing walking burns off -- an energetic walk is a great way to burn up the stress chemicals our bodies produce (such as adrenaline) when we are anxious or under pressure.

A sustained build up of stress chemicals over long periods of time is linked to heart disease, skin problems, lowered immunity and high blood pressure. Walking provides a diversion from the stressors and tensions in our lives, and gives us the chance to clear our minds, calm down and relax.

Depression Relief

Research suggests regular exercise helps ease depression and should be considered as a viable alternative to antidepressants. The Mental Health Foundation says exercise lifts mood, boosts self-esteem, reduces anxiety and helps prevent the onset of depression in the first place. Unlike antidepressants, walking has no side effects.

Transport

It may be stating the obvious, but our legs are there to get us from one place to another. Legs are nature’s gift of free transport. Unfortunately, many of us seem to have forgotten this and don't walk anywhere of any distance.

Sitting in a car in traffic is boring and there isn't an awful lot you can do to amuse yourself while you are at it. Petrol prices, road congestion, pollution and parking nightmares make walking a better alternative for short distances.

Privacy Policy © 2011 Sharon Kirby, Freelance Health Writer