Walking it does a body good

Well I’m starting a new month, and a new challenge. I going to walk 5 times a week this month. That’s 22 walks. I will do most, if not all of my walking at a track that is a couple blocks from my house. Since it’s April I will be working against the rain. So The Weather Channel will be my new go-to show to plan my day.

My first walk went well. It started out a little chilly, only 54 degrees with wind blowing. The sun did come out and I had to shed my sweater. I lost myself in the music of my Ipod and the laps added up quickly. I had missed walking, we had rain storms and cold weather last week so I didn’t get to walk. I have osteoarthritis so the cold and rain doesn’t do well for my joints.

 

 

1. Walking prevents type 2 diabetes. The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.

2. Walking strengthens your heart if you’re male. In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day.

3. Walking strengthens your heart if you’re female. Women in the Nurse’s Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.

4. Walking is good for your brain. In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that!

5. Walking is good for your bones. Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.

6. Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

7. Walking reduces the risk of breast and colon cancer. Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.

8. Walking improves fitness. Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness.

9. Walking in short bouts improves fitness, too! A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts (one 30-minute walk per day).

10. Walking improves physical function. Research shows that walking improves fitness and physical function and prevents physical disability in older persons.

The list goes on, but if I continued, there’d be no time for you to start walking! Suffice to say that walking is certainly good for you!

__________________got this list from my walking thread on lowcarbfriends.com

 


Walking…week one

Well I just started walking this past week. I decided to get my butt moving to help tone up these legs of mine. I discovered that there is a walking track 2 blocks away from my house. So I have been going over, sometimes by car, other times by walking, and making laps. Now I haven’t seen any drops on the scale, but I have had some sore legs. So I know that I am building some muscle. I also know how out of shape I am.

So this is what I did.

3/17   3.48 miles

3/18   3.48 miles

3/19   2.61 miles

3/20 day of rest

3/21   6.5 miles     got a walking buddy she walked a lot further than I thought she would so I walked twice today

3/22  1.72 miles

3/23   3.48 miles   buddy walk

3/24   3.48 miles

So as long as my math is correct that is a total of 24.75 miles my first week. I don’t know if I can keep my numbers that high every week, but I am going to try to walk for three days and take one day off for rest. I just hope the weather works with my schedule.

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