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Running, jogging, weight lifting, calesthenics. These areall good for keeping in shape but walking is still the mostsimple, and effective, of all exercises to lose weight andstay in shape and maintain good health.

Approximately 67 million Americans of all ages walk forexercise regularly. Walking can be done with friends oralone. And it can be performed outside or inside.

Walking helps the metabolic system to control weight,regulate blood sugar, and cholesterol levels. A brisk walkburns up to 100 calories per mile.

Walking is an aerobic exercise meaning that it uses oxygen.A brisk walk increases oxygen intake to the blood,strengthens the heart, improves circulation and lowers bloodpressure.

For people with poor circulation in the arms and legs,walking can help to increase the size and improve theefficiency of the tiny blood vessels that supply blood tothe cells.

Walking slows development of all forms of arthritis,degenerative joint disease, stops loss of bone mass inosteoporosis, and tones the muscles.

Walking helps recovery from back pain.

For women walking reduces premenstrual and pain duringperiods.

Regular walking also relieves and prevents constipation.

Psychologically, walking generates an overall feeling ofwell-being because it produces endorphins, a naturaltranquilizer. This aids in relief of depression, anxiety,and stress.

To get the most benefit from walking, 30 minutes of walkingmust be done at a brisk pace without stopping. Graduallyincrease time to 40 to 60 minutes for each session.

Always stretch muscles and warm up before walking.

Wear walking or running shoes that fit snugly but not tootight, support the arch and lift the heel slightly. Replaceyour walking shoes every 6 months or 600 miles, whichevercomes first.

In hot, cold and inclement weather consider getting atreadmill for walking indoors.

For more information on walking and treadmills visit: http://www.apluswriting.net/health/bestwalking.htm

Copyright: 2005 Marilyn Pokorney

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