Step Into Walking
Risk of Heart Disease (our biggest killer) drops by nearly half with just 1 hour per week of physical activity.
Walking is an easy way to start getting into shape. The Mayo Clinic has introduced a 12-week walking schedule from the National Heart, Lung, and Blood Institute.
Here is the 12-week schedule to help people follow a simple walking routine. As you can see the length of the walking time and intensity increases per week, to help a person get into shape slowly and ease their way into a better lifestyle
Week
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Warm-Up
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
Brisk Walking
5 minutes
7 minutes
9 minutes
11 minutes
13 minutes
15 minutes
18 minutes
20 minutes
23 minutes
26 minutes
28 minutes
30 minutes
Cool- down
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
5 minutes
(Mayo Clinic Staff 2013)
Benefits of Walking
There are countless physical activities out there, but walking has the lowest dropout rate of them all! It's the simplest positive change you can make to effectively improve your heart health. Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:
- Reduce the risk of coronary heart disease
- Improve blood pressure and blood sugar levels
- Improve blood lipid profile
- Maintain body weight and lower the risk of obesity
- Enhance mental well being
- Reduce the risk of osteoporosis
- Reduce the risk of breast and colon cancer
- Reduce the risk of non-insulin dependent (type 2) diabetes
There are really so many benefits for such a simple activity!
"Walking is also the most common weight-bearing activity, and there are indications at all ages of an increase in related bone strength."
Gains in fitness are especially valuable for elderly, as they make fitness gains in the same proportion as youth.
Improved physical activity results in higher cardio respiratory function and greater endurance>>> Improved endurance allows sustained activity without fatigue and muscle soreness>>>More energy is expended as capability, confidence, and self-efficacy increase.
Physical activity can improve mental health. It allows time for reflection, calms nerves, stimulates relaxation, and unwinding. Invite a companion to increase relationships. So go for a walk!
Citation
The Benefits of Walking. (n.d) American Heart Association. Retrieved 01 Apr. 2014. http://www.startwalkingnow.org/whystart_benefits_walking.jsp
Morris, J., & Hardman, A. (1997). Walking to health. Sports Med, 306-332.
23 and 1/2 Hours: What Is the Single Best Thing We Can Do for Our Health? YouTube. YouTube, 02 Dec. 2011. Retrieved 01 Apr. 2014. http://www.youtube.com/watch?v=aUaInS6HIGo
Fitness. (n.d.). Get walking with this 12-week walking schedule. Retrieved April 1, 2014, from http://www.mayoclinic.org/healthy-living/fitness/in-depth/walking/art-20050972