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