Simplify 3/103

Today’s topic on ways to simplify your life is:

3. You’re a biped, walk everywhere. There’s no better way to enjoy the earth than by walking all over it.

I’ve heard it many times that walking is a great form of exercise.  My coworkers and I are always talking about diets and exercise and one we formed a walking group, where we were going to walk around outside of building on our breaks. But with the heat, that didn’t end up working out.  Because of my ongoing back and knee issues, I tend not to want to walk or use a treadmill when at the gym.  I prefer using the elliptical machine or the bike, as it is easier on my knee.  I’m hoping once my body gets stronger, and when the weather gets cooler, I will be able to walk while at work.

Below I have posted the top 10 reasons to walk, according to MedicineNet

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.

As you can see, there are plenty of reasons why walking is good for you.  Do you walk? What is your preferred exercise activity?  What benefits have you seen from walking?