The Benefits of Walking

  1. As little as 5.5 miles per week can reduce risk for heart attacks, strokes, and heart failure by 31%.
  2. Women who walk 30 minutes per day cut risk of stroke by 20-40%.
  3. 10,ooo steps = about 5 miles
  4. Ideally, you should walk fast enough to be slightly out of breath.
  5. Brisk walking is just as good as running to decrease risk for high blood pressure, high cholesterol, and diabetes.  You just have to do twice as much.
  6. For weight loss: a fast walk for 45 minutes = 20 minutes of high intensity interval training (HIIT) = 20 minutes of running.
  7. Walking the dog for 30 minutes burns about 100 calories.
  8. A Stanford study found a walk outdoors in nature reduced depression more so than a walk indoors or in an urban setting.
  9. Women who are active are 30-40% less likely to  get breast cancer.
  10. Men and women who do regular physical activities are less likely to get colon cancer.
  11. Walking improves arthritis pain by strengthening muscles and moving joint fluid to increase oxygen and nutrients to joints and cartilage.
  12. Chronic low back pain improves by walking 20-40 minutes 2-3 times per week.
  13. Bones make more cells and become stronger with regular walking.
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