Walking is a low impact, low risk activity that any age group and fitness level can benefit from. According to an eight year study conducted by the Institute for Aerobics Research, individuals who walked 30-minutes per day had a significantly lower risk of premature death than those who rarely exercised. Participating in a regular walking routine can also help control blood pressure, reduce blood cholesterol levels, increase cardiovascular endurance, reduce risk of heart disease and help with weight loss or weight maintenance.
Nordic Pole Walking Program
According to the American Council on Exercise, Nordic Pole Walking is one the most effective outdoor sports. Nordic Pole walking consists of holding two poles, similar to ski poles, while walking. The poles are designed to encourage upright posture, decrease impact on your joints, and help eliminate back, shoulder and neck pain. A study of Nordic Pole Walkers concluded that pole walking is a great weight loss tool, as it burns 46 percent more calories than walking without poles or moderate jogging. The study also found that Nordic Pole Walking incorporates 90 percent of all body muscles resulting in a full body workout and more calories burned.
Walk at Home Indoor Walking Program
The Walk at Home program is a collection of DVDs designed to get you off the couch and walking without leaving your home. The program is formatted to put your entire body in motion, working the upper body, core and lower body. The number of miles you walk depends on your current fitness level and weight loss goals. The program intensity ranges from a slow pace for beginner exercisers to advanced power walk speed, which can have you walking a pace of 6 miles per hour. After following the program for 6 weeks, the Walk at Home program claims you can drop 15 pounds of fat and gain 5 pounds of muscle. The programs also claims you can lower your risk of heart disease by 45 percent as well as lower your risk of diabetes by 58 percent.
1,300 Calorie Walking Program
According to Fitness Magazine, a week-long walking program can burn 1,300 calories per week and tone your body when combined with a sculpting program. Fitness Magazine suggests walking at least 45 minutes per day on most days of the week at a pace of 4 miles-per-hour. The goal is to walk 240 minutes per week, with 2 to 3 sculpting sessions, for a total burn of 1,300 calories. To spice up your regular walking pattern, Fitness Magazine suggests adding in short 1-minute bursts of non-traditional walking such as the toe-walk. The toe-walk consists of walking quickly on tiptoes while taking short steps. For even more motivation, listening to upbeat music while walking may help you pick up the pace and cover more ground in your 45-minute walk, thus burning more calories.
References
- American Council on Exercise: A Walk a Day
- National Health Lung Blood Institute: Your Guide to Lowering Blood Pressure - Physical Activity
- American Council on Exercise: Nordic Pole Walking Instructor Education
- Pole Walking USA: Health Benefits at a Glance
- Walk at Home: What is Walk at Home?
- Fitness Magazine: Walk It Off: Burn 1,300 Calories Walking
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