Walking is a natural and enjoyable exercise that can help you get fit and keep your heart healthy. The American Heart Association recommends that if you are a male over 40 or female over 50, you may want to check with your doctor before beginning an exercise program.
Preventing Disease
According to the American Heart Association, heart disease is America's No. 1 killer. Beth Israel Deaconess Medical Center says fewer than a third of Americans meet even minimum recommendations for exercise as outlined by the surgeon general, and that as many as 250,000 U.S. deaths per year are due to inactivity. Walking is a mild but effective exercise that can provide benefits even to previously sedentary people, or those who have had heart disease or a heart attack.
Heart Benefits
Walking, like other exercise, promotes heart health in numerous ways, according to the Mayo Clinic. A regular walking program can lower your LDL (low-density lipoprotein, or "bad" cholesterol) and raise your HDL (high-density lipoprotein, or "good" cholesterol). It can also lower your blood pressure. Exercise strengthens your heart, allowing it to pump more blood with less effort and less pressure on your arteries, according to an AARP article on the benefits of walking.
Weight Loss
Walking promotes maintenance of a healthy weight and lowers your risk of obesity. In fact, the Smart Heart Living website reports on one study that determined the average person can lose 18 pounds in a year's time with no change in diet, simply by walking for 45 minutes, four times per week. Maintaining your weight at a healthy level lowers your risk of diabetes, heart disease and stroke.
Guidelines
The American Heart Association says 30 minutes per day of moderate activity such as walking reduces the risk of coronary heart disease, lowers blood pressure and improves blood cholesterol levels. In the 2010 "The Surgeon General's Vision for a Healthy and Fit Nation," adults are encouraged to spend at least 150 minutes (or 30 minutes, five days a week) doing a moderate-intensity physical activity such as brisk walking.
Equipment
The beauty of walking is that with the exception of sturdy shoes, you can do it with little or no equipment. However, you may wish to invest in a pedometer, which will allow you to track your steps and chart your progress from week to week. Some pedometers even estimate the number of calories you are burning. Another gadget you may wish to use when you walk is a heart rate monitor. Although you can monitor your heart rate without equipment, a monitor gives you instant feedback as to the intensity of your workout. If you have access to a treadmill, you will be able to maintain your walking program even during inclement weather.
