According to MayoClinic.com, a person needs at least 30 minutes of aerobic exercise daily to enjoy a healthy body and long life. Walking can be done at any time or place, and as your body gets stronger you can adjust the pace at which you walk to maximize your exercise goals. The benefits of walking include maintaining your health, while reducing the chances of developing serious medical conditions.
Identification
Aerobic exercising usually involves repeatedly moving the large muscles in the legs, hips and arms. Walking is a form of low-impact aerobic exercise that most people can perform at any level of fitness and health. Walking is a natural form of exercise that is safe, simple and does not require practice or equipment. MayoClinic.com notes that as you walk, your heart rate will increase, which will increase the blood flow to your muscles and back to your lungs. Your blood vessels widen while more oxygen is being delivered to your muscles, and waste products such as carbon dioxide and lactic acid are carried away.
Benefits
According to MedTV, walking reduces the risk of developing heart disease, high blood pressure, diabetes and colon cancer. Walking improves circulation, helps with breathing, helps control joint swelling and pain associated with arthritis and ultimately boosts the immune system. Walking has been known to help alleviate stress, lead to healthier sleeping habits and lower depression, and help manage weight.
Goals
Whatever your goals from walking and exercise may be, whether losing weight or maintaining weight, you can set your own program and pace. According to Cambridge Community Development, on average a 150 lb. person walking at a moderate 3 mph pace for 30 minutes will have walked 1.5 miles and burned 132 calories. The same person would burn 183 calories if they walked 2 miles at a brisk pace of 4 mph for 30 minutes. Walking can be done outdoors or in the comfort of your home on a treadmill, which can keep track of calories burned, mileage and pace.
Considerations
In order to prevent injuries and get the best results from walking and exercise, MayoClinic.com suggests that you warm up your muscles by walking very slowly at first and then make sure you stretch your muscles. When your walking exercise comes to an end, make sure to cool down by slow walking once more, and repeat the stretches. Wearing comfortable shoes and clothing while walking will also allow you to get the best out of your workout.
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