Walking for Health


Walking is one of the easiest (and cheapest) forms of exercise. It is an ideal form of exercise for people of all ages and fitness levels. It has been proven to reduce the risk of coronary heart disease, osteoporosis, type 2 diabetes and obesity. Besides this regular walking can also improve blood pressure and blood sugar levels.

All you really need is a good pair of trainers. Wear a comfortable track suit or slightly loose, comfortable clothing. Start off slow and gradually pick up the pace as you get stronger. For example a 130 lb female will burn roughly 150 calories in 30 minutes of brisk walking at 4 mph (6.2 kilometers per hour). You can check how many calories burned by weight on HealthStatus.

Besides reducing the risk of illness, regular walking boosts your circulation and increases oxygen supply to every cell in your body. This gives you more energy by making you feel more alert and alive. It can also make you feel ‘happy’ as endorphins are released into the bloodstream, reducing stress and anxiety. Walking can also be a social event for some as you may create a walking group with 1 or 2 close friends. A walk in the sunshine is also a great way to boost your Vitamin D levels.

Make it a habit to walk regularly, especially if you lack other forms of exercise. Try to include it into your daily routine by creating a walk group with some friends. Or make part of your work journey a short walk. Instead of driving short distances, walk instead.

If you find it difficult to track the distance that you travel each day, buy a pedometer to track your steps in one day. Most importantly be consistent and walk regularly!

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About Author

Prabjote Kaur

Prabjote is one of the co-founders and editors of Almonds & Raisins. She went through a long weight loss journey that turned her into a fitness enthusiast and a health junkie. You're likely to find her jogging at the gym or experimenting in the kitchen with superfoods. Prabjote has completed the Accredited Certificate of Nutrition from Cadence Health where she is currently studying to become a certified Lifestyle, Food & Wellness coach.