95/365 Walk to Your Health

Friends and Fitness Enthusiasts,

Today I participated in a Heart Walk sponsored by the American Heart Association. The weather was absolutely wonderful and I was in good company. Together, we walked 3 miles, watched participants and their dogs stroll by, and read statistics about heart disease and how to prevent it.

Did you know that walking a mile and running a mile both burn ~100 calories? Obviously, it will take you a little longer to walk a mile than run one but, the point is that 1 mile = 100 calories depending on your weight and the incline; that's physics folks. Walking is a great way to exercise when you walk at a moderate pace (a pace where you can break a sweat). It is low impact, meaning less pressure on your joints, and can be done practically anywhere. You can also practice walking with good posture!

The goal recommended by the Surgeon General is 10,000 steps/day (~5 miles, that's 500 calories!). Studies have shown that people who make 30-minute walks do not actually reach 10,000 steps. Their number of steps is substantially lower on days that they don't take their 30-minute walk. However, people who were instructed to walk 10K steps often exceeded their goal. You can keep track of your steps by purchasing a pedometer, a small device that you attach to the waist of your pants. On your first day, wear it around to see how well you do normally. If you find yourself under your mark, you may have to take an extra 10 minute walk or take the stairs instead of the elevator.

Like I said, walking is a great form of exercise meaning you'll get the same rejuvenating and invigorating, not to mention healthful, benefits as your running, biking, etc. friends. Just be sure to break a sweat and hit 10,000 steps.

In health,

Lauren

Hultquist, CN, C Albright, and DL Thompson. "Comparison of walking recommendations in previously inactive women." Medicine & Science in Sports & Exercise 37.4 (2005): 676-683. CINAHL Plus with Full Text. EBSCO. Web. 23 Oct. 2010.