Sedentary lifestyles have repeatedly been held partially responsible for the excessive poundage. This is why many groups, including the American Heart Association (AHA), the National Association for Sport & Physical Education (NASPE), and AARP, are now promoting campaigns on how to incorporate physical activity into daily life. And since these organizations recognize the challenge of getting people moving, many have included fitness walking into their recommendations.
Whatever your preferred exercise intensity, it’s also important to choose activities that you enjoy and will stick with over the long term. Walking, biking, hiking, dancing, and gardening are all great forms of aerobic exercise that you can easily integrate into your day. After all, aerobic exercise can greatly improve your health even if you perform it in shorter segments throughout the day.
Walking is an excellent, inexpensive exercise choice that can help you both lose weight and improve your cardiovascular health. If you’re looking to trim down, you may be wondering how many calories you can burn doing this activity. There’s no one-size-fits-all answer, as your burn has to do with a number of different factors, including your weight, pace, terrain, and more.
Triglycerides are a common form of fat that we digest. Triglycerides are the main ingredient in animal fats and vegetable oils. Elevated levels of triglycerides are a risk factor for heart disease, heart attack, stroke, fatty liver disease, and pancreatitis. Elevated levels of triglycerides are also associated with diseases like diabetes, kidney disease, and medications (for example, diuretics, birth control pills, and beta blockers). Dietary changes, and medication if necessary can help lower triglyceride blood levels.
Getting a solid eight hours snoozing in the sack is one of the most important things you can do for your health. But sometimes that’s easier said than done. Thankfully a brisk walk is basically Ambien, minus the pill (and the scary sleep-walking stories). In a large meta-analysis of sleep studies, researchers found that regular walkers had longer and better quality sleep. And for those unlucky few who still had insomnia? Walking helped reduce the number of sleepless nights they experienced. Find out which side of the road is safest for walking and why.
Walking is also really easy to do, he points out: “You can do it anywhere, it's easy to get started, and there’s no setup time.” And, if you want to lose weight but are nervous about diving straight in to higher-impact activities, walking can help you lose body fat upfront, before you add in other types of fitness like running or spinning, says Matheny.
Walking doesn't burn calories as quickly as a number of other aerobic exercises, including jogging, swimming or riding a bicycle. Walking, however, is a low-impact exercise that is ideal for a wide range of people, including those who contend with joint pain and aren't physically able to perform more up-tempo exercises. If you choose to use walking as your main source of aerobic exercise, set your weekly schedule to allow for a minimum of 2.5 hours of walking.
A lot of people, thinking themselves on a “power walk”, brace themselves, particularly their abs. But you don’t really want to be braced, you want to be taut. Bracing your abs and glutes makes you feel as if you’re making an effort, but it silos your muscle groups. Tautness, on the other hand, lengthens and connects them, activating the connective tissue (the fascia) that holds the show together.