Lesson 1: The Benefits of Walking
Physical Benefits - Health and Fitness
The physical benefits of walking have been extensively studied. Walking is well known for its impact on weight control, and is also effective in reducing the risk of heart disease, diabetes, osteoporosis and certain kinds of cancers. Even for those who have these ailments, walking can be helpful in managing these conditions. The benefits from increased fitness, are felt in the increased sense of energy, vitality and strength.
1. Weight Control.
Walking helps you lose weight and maintain weight loss. Most people know that your body burns calories when you exercise. What many don't know is that with regular walking you burn more calories all day. This is because your body is at work building a stronger body and muscles that are better able to accommodate the increased demand you are placing upon them. The energy required for this process increases your metabolism.
2. Heart Disease
Heart disease is the leading cause of death in the U.S. Aerobic activity, which includes walking, is any sustained activity that uses our large muscles. Our heart becomes more efficient so that it will be able to supply these muscles with more oxygen. Oxygen is transported through the blood. The actual heart muscle becomes stronger, our ratio of good to bad cholesterol gets better, and we develop a more extensive network of blood vessels. This can also help to lower high blood pressure.
3. Preventing or managing diabetes.
In order for our muscle cells to operate, we need to be able to use glucose (sugar). Insulin is a hormone that assists our bodies in transporting glucose into the cells. When we walk regularly, it improves our bodies become better at regulating insulin levels.
4. Helping to prevent osteoporosis.
Walking is a weight bearing exercise. Weight bearing exercises strengthen the bones and make them more dense. Osteoporosis affects more than 25 million Americans and has a negative effect on the quality of one's life. It can be severely disabling. Though walking will help prevent osteoporosis, it is also recommended that people have a diet with adequate calcium.
5. Cancer
Two major cancers, breast and colon cancer, have shown decreased incidence as a result of walking. There is no specific explanation as to why walking would have this effect except that aerobic activity is believed to improve the functioning of the immune system.
One other benefit of walking related to cancer is that even if someone does have cancer, walking can help the person better tolerate the various treatments. There is a wonderful organization, CancerFit, that works with people to improve fitness, energy levels, and emotional and mental health during and after cancer treatment.
