Walking: Tips and Benefits

By Randy Fritz

Is Life Getting You Down? Here is a One Shot Remedy!

Are you are feeling bad because of a disappointment or a fight?… take a walk
Are you affected by Seasonal Affective Disorder (SAD)? … take more walks
Do you need more energy or clarity of mind?… take even more walks

This time-tested remedy is something almost everyone can do with minimal investment. It doesn’t have to take a lot of time, and you probably have some walking or running shoes already.

Everything else you do for health, whether it’s cleansing, or alkalizing your body, or eating brown rice, powerfoods, or greens, will be enhanced just by adding this one almost-free activity.

A 2006 study found that just one bout of exercise – a brisk 30 minute walk – immediately improved the mood of depressed individuals. Studies have also shown that walkers have less incidence of cancer, heart disease, stroke, diabetes and other killer diseases. They live longer and enjoy improved mental health and spiritual benefits.

Are You Walking Enough? Tips on Walking

The 1996 Surgeon General’s report entitled Physical Activity and Health, recommended “a minimum of 30 minutes of physical activity of moderate intensity on most, if not all, days of the week.” In terms of walking that means:

Walk at least 30 minutes
Walk often: at least 4 times per week
Walk faster: 3.5 mph or faster (5.6 kph)

More Tips on Walking:

Listen to your body. Don’t overdo it (heavy breathing or heart rate).
The best posture is back upright, shoulders relaxed & slightly back, tummy in.
Keep your eyes ahead of you at least 20 feet.
Your hands should be loose and swinging. Don’t clench.
At first it is enough just to get moving. Later when you are walking longer you can include stretching and cooling down.
This is a great time to practice deep breathing.

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Read more: Fitness, Health, Life, Self-Help, walking

Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Brad J.

4:30PM PST on Feb 23, 2012

I wish I could walk, jog or anything. I ruined my lungs years ago by smoking, now I have to use inhalers to just walk up a standard set of stairs. I have walked and ran a lot, I have completed many 5 and 10 k runs, and have finished 2 marathons also. Not to mention all the exersize (running, etc.) in my 15 year sting in the U.S.M.C.

send a green star

Samantha M.

3:15PM PST on Feb 19, 2012

thanks

Sarah M.

11:13AM PST on Feb 19, 2012

Thanks

Shridhar A.

6:45AM PST on Feb 15, 2012

Thanks for the article. I love walking. But I live in Chicago and moment we enter September, I feel so worried about not getting to walk in the free open air. I feel frustrated and keep thinking how I wish to be in warmer states. Can you please guide me what type of clothe to wear for this kind of wheather which will keep me warm in 20 degrees. I just walk 3/4 times a day during summer.

Chad A.

5:27PM PST on Feb 12, 2012

I do not get to walk as much in my current location and miss it so much. Getting off one bus stop early and walking the rest of the way is the advice I give my students who want to exercise but have no time or do not know how to get started and I practice that all the time.

Sandy E.

2:26PM PST on Feb 11, 2012

Really enjoy walking!

Danielle L.

8:59AM PST on Feb 11, 2012

I'm an avid walker. I think I'd go crazy without it.

Sonny H.

6:40AM PST on Feb 11, 2012

Thanks!

Rosie L.

12:06PM PST on Feb 10, 2012

love it thanks!