Benefits of Walking

Why walk?

Studies show that the average adult needs at least 150 minutes of moderately rigorous aerobic activity every week to remain in the best of health. This can translate to 30 minutes a day for 5 days, or 25 minutes a day for 6 days, or 50 minutes a day for 3 days, of brisk walking.

How fast is brisk walking?

According to the Center for Disease Control and Prevention a brisk walking pace is anywhere from 2.5 miles to 4 miles per hour (4 kilometers to 6.4 kilometers), depending on your fitness level. Another study published by the British Journal of Sports Medicine (BJSM) recommended 100 steps per minute as the acceptable speed to qualify as brisk walking. This means a person, on the average, needs to make at least 2 steps every second for 40 seconds and one step every second for the remaining 20 seconds for every every minute that he walks.

Too fast? or Too Slow?

Again as mentioned above, it will all depend on the person's fitness level. I myself will find doing 2 steps every 40 seconds too fast. So I guess I have to slow it down to a level that is comfortable and compatible with my physical capabilities. If you find this too slow, then you can increase it to 120 steps a minute or more, depending on your capacity. My personal rule of thumb is if I can carry a relaxed conversation at a particular speed, then it's within my capacity. If I find that talking with someone becomes difficult then the pace is too fast and I slow down.

What are the benefits of walking?

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The Arthritis Foundation also released an article on the 12 Benefits of Walking here which included other gains from walking not included in the photo above. The additional benefits are: Improving sleep; improving one's breathing rate; slowing down mental decline; lowering Alzheimer's risk; and, enjoying a longer life. Other benefits not mentioned above are: it boosts vitamin D; it improves glycemic control; it boosts immune function; and, it improves arthritis.

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HAVE A HEALTHY LIFE WITH A HEALTHY DISPOSITION. WALK YOURSELF OUT OF YOUR BAD MOOD!

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Health is wealth. If you are not into any kind of fitness regimen, start walking now and enjoy the benefits.

(Thanks for visiting my blog. The topmost photo is courtesy of Pixabay.)