A research study looked at 332 middle-aged, overweight men who needed to lose weight and lower their blood pressure and cholesterol levels. A direct correlation existed between the daily number of steps taken, weight loss, blood pressure and cholesterol levels. The more steps taken, the more weight was lost. Blood pressure and cholesterol levels dropped, too. A brisk 10,000 steps, a mile or two depending on the length of your stride, made for optimal benefits.
You’ve been using a significant amount of energy ever since that first tottering step you took as a child. Walking is an easy, painless and powerful form of exercise. Studies show that you burn about 100 calories for every mile you walk. This may not sound like much, but it quickly adds up.
The ideal walking program consists of a minimum of a 20-minute walk at least three times a week. To enjoy maximum benefits, don’t just drag your feet along the sidewalk but get your whole body involved. Bend your elbows, flex your hips and torso, relax your chest and shoulders and take brisk steps at a comfortable but challenging stride.
A brisk hike to your job (if that’s realistic) has benefits equal to jogging the same distance, minus all the sweat. Peter Arnold, manager of a busy sales department, swears by his twice-a-day two-mile trek to work, which he started after successfully losing weight on a diet. “Walking gets oxygen to my brain, loosens up my joints and gets me ready for the day. Why set aside a special hour or join a health club when I have to get to work anyway?”
The faster you walk, the faster you burn calories. If you’re already a walker, add some action with speedwalking. In the middle of your regular walk, walk as fast as you can for a minute or so. When you get comfortable with that, add another minute or two. Bend your elbows and pump your arms to add momentum. Be sure not to strain yourself. You’ll know you are if your legs turn into knots. If that happens, slow down!
In the long run, try to cover a mile as fast as you can. Making a mile in 15 minutes is great, and twice that is an ideal workout. Remember, when you’re speedwalking, do a slower walk for 10 or 15 minutes as a warm-up and again afterward as a cool-down.
