| When you think of exercise and how you should | | | | for a walk also provides a diversion from the |
| be doing more of it do you automatically imagine | | | | stressors and tensions in your life, and gives you |
| things like running, aerobics, going for a swim or | | | | a chance to clear your mind, calm down and |
| to the gym? Not to mention the latest fitness | | | | relax.Ease depressionThere is much research to |
| gadgets and gimmicks. There is however, | | | | suggest that regular exercise helps ease |
| another, simpler, perhaps underrated way of | | | | symptoms of depression and is a viable |
| getting huge health benefits from exercise, and all | | | | alternative to antidepressants. The Mental Health |
| you need is your own two legs.General fitness | | | | Foundation says that exercise lifts your mood, |
| and weight lossRegular brisk walking is a good | | | | boosts self-esteem and reduces anxiety, as well |
| way to improve your general physical health, as it | | | | as helping to prevent the onset of depression in |
| reduces the risk of coronary heart disease, | | | | the first place. Unlike antidepressants walking has |
| diabetes, obesity, stroke, high cholesterol, high | | | | no side effects.A joint initiative of the British Heart |
| blood pressure and certain types of cancer. | | | | Foundation and the Countryside Agency, 'Walking |
| Walking increases joint flexibility, muscle strength | | | | the way to health' (WHI) offers organised walks |
| and the efficiency of the heart and lungs.The | | | | designed specifically to have a positive impact on |
| Department of Health recommends we all do at | | | | people's physical and mental health. To find a |
| least 30 minutes of moderate intensity activity | | | | health walk near you, see their website ( means |
| five times per week. Even if these episodes are | | | | of transportationWe were given legs for a |
| broken up into brisk, ten-minute walks it can still | | | | reason, namely to get us from one place to |
| help improve cardio respiratory fitness.Walking has | | | | another. Legs are the cheapest form of transport |
| an aerobic effect on the body so it burns calories, | | | | we will ever have. Unfortunately, many of us |
| helps reduce body fat and aids weight loss. | | | | seem to have forgotten this and don't walk |
| "Walking one mile can burn up at least 100 kcal of | | | | anywhere of any distance.Walking is a good |
| energy and walking two miles a day, three times | | | | example of incidental exercise -- it has a purpose |
| a week, can help reduce weight by one pound | | | | other than helping us to get fit and is a good way |
| every three weeks," says the Ramblers | | | | to incorporate exercise into our lives without |
| Association.The higher the intensity of the walk | | | | really trying.Sitting in the car in traffic is not the |
| the more energy is required, so brisk walks will | | | | most enjoyable activity in the world and there |
| give maximum benefit. Brisk walking means not | | | | isn't an awful lot you can do to amuse yourself |
| overexerting yourself, but keeping things at a | | | | while you are at it. Petrol prices, road congestion, |
| moderate intensity, being slightly out of breath | | | | pollution, parking nightmares; walking is a far |
| while still being able to hold a conversation. But | | | | better alternative.See the world differentlyAs |
| even if you feel like taking it slow, this is far | | | | toddlers, we make a great effort to learn how to |
| better than doing none at all.Build up your | | | | put one foot in front of the other so we can |
| bonesApproximately 3 million people suffer from | | | | embark on our exploration of the world around |
| osteoporosis in the UK, a condition where the | | | | us; taking our first steps is such a milestone in our |
| bones become porous. A loss of bone density | | | | development. This should serve to remind us of |
| increases the risk of fractures particularly to the | | | | why we should walk more -- we get to see |
| hip, wrist and spinal areas. In addition to eating a | | | | things.When we use the car or public transport |
| balanced diet including adequate amounts of | | | | we miss out on so much -- sights, sounds and |
| calcium, it is important to ensure we take regular | | | | smells. When walking we see and notice things we |
| weight bearing exercise, which encourages the | | | | never even knew were there. One thing's for |
| bones to stay strong.The National Osteoporosis | | | | sure, whether you choose to walk in the town or |
| Society recommends performing weight bearing | | | | in the countryside, you'll get to see things you'll |
| exercise such as running, aerobics, tennis or brisk | | | | never see inside a gym or sitting on your |
| walking for 20 minutes three times a week. | | | | exercise bike in front of the television in your |
| Research has shown walking to be beneficial in | | | | living room.There's nothing to itWalking is not |
| warding off the onset of osteoporosis and | | | | difficult; it is especially good for people who are |
| reducing the risk of fractures.The sunshine | | | | afraid of being 'sporty'. You don't need to invest in |
| vitaminFood is not the only place we get vital | | | | any special equipment or clothing (except perhaps |
| nutrients. While vitamin D is present in foods such | | | | a good pair of walking shoes). You won't feel |
| as cod liver oil, some fish and fortified breakfast | | | | self-conscious doing it and you don't have to be |
| cereals, an important source of it is sunlight. UV | | | | super fit to do it either.You can build up your |
| rays activate vitamin D synthesis in the skin, and | | | | distance and intensity at entirely your own pace, |
| this is the method by which most of us meet our | | | | taking it one step at a time (pun intended), |
| vitamin D requirements.Vitamin D is important for | | | | however you feel most comfortable. You are in |
| calcium absorption, which in turn is important for | | | | total control. You can walk alone or make it more |
| strong bones. It is also thought to reduce the risk | | | | social by taking family, friends or pets with you. |
| of certain types of cancer. We need sun | | | | Walking can be many things: functional, enjoyable, |
| exposure if we are not getting adequate amounts | | | | relaxing, invigorating; you truly can make it your |
| of vitamin D from our diets, and walking provides | | | | own.It does not matter if you choose a quick |
| a way to regularly spend time outdoors.Stress | | | | ten-minute walk in your lunch hour or a longer |
| bustingCalories are not the only thing walking | | | | stroll in the evening. Walking can become a |
| burns off -- an energetic walk is a great way to | | | | sustained habit that continues throughout life and |
| burn up the stress chemicals our bodies produce | | | | the health benefits can be enormous at any |
| (such as adrenaline) when we are anxious or | | | | age.For more information on getting started in |
| under pressure.A sustained build up of stress | | | | walking, where you can walk and how to get the |
| chemicals over long periods of time is linked to | | | | most out of it see Kirby is a freelance writer |
| ailments such as heart disease, skin problems, | | | | from West Sussex, England and specialises in |
| lowered immunity and high blood pressure. Going | | | | writing about fitness and health. |