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Therefore it is healthy for us to walk

January 15, 2023 3 min read

  1. Cardiovascular health: Regular walking can improve heart health by strengthening the cardiovascular system. It increases the heart rate, which in turn strengthens the heart muscle and improves blood flow throughout the body. Walking can also help to lower blood pressure by relaxing the blood vessels and reducing the resistance to blood flow. Additionally, it can help to lower cholesterol levels by increasing the levels of good cholesterol (HDL) and decreasing the levels of bad cholesterol (LDL). By reducing the risk of blood clots, walking can also decrease the risk of heart attack and stroke.

  2. Weight management: Walking is a low-impact form of exercise that can help to burn calories and maintain a healthy weight. It can also be effective at helping to lose weight, particularly when combined with a healthy diet. A brisk 30-minute walk can burn around 150-200 calories, depending on the person's weight and walking speed. Walking can also help to prevent obesity-related health problems such as type 2 diabetes, high blood pressure, and heart disease.

  3. Mental health: Walking has been shown to have a positive impact on mental health. It can improve mood by releasing endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Walking can also help to reduce stress by promoting relaxation and helping to clear the mind. Furthermore, walking can boost self-esteem by increasing feelings of accomplishment and self-worth. It can also help to reduce symptoms of anxiety and depression by providing a sense of control and promoting a positive outlook. Additionally, it can improve overall cognitive function by increasing blood flow to the brain and promoting the growth of new brain cells.

  4. Bone health: Walking is a weight-bearing exercise, which means that it places stress on the bones and helps to strengthen them. This can help to reduce the risk of osteoporosis, which is a condition that leads to weak and fragile bones. Additionally, walking can help to improve balance and prevent falls, particularly in older adults. This can be especially important as we age since falls can lead to serious injuries such as broken bones.

Overall, walking is a simple yet powerful form of exercise that can improve overall health and well-being. It is easy to do, requires no special equipment, and can be done by people of all ages and fitness levels.

 

From walking to running - Program

Week 1:

Monday: 10-minute walk at a moderate pace

Tuesday: Rest day

Wednesday: 10-minute walk at a moderate pace, followed by 1-minute jog and 1-minute walk Repeat this cycle for a total of 20 minutes

Thursday: Rest day

Friday: 10-minute walk at a moderate pace

Saturday: Rest day

Sunday: 10-minute walk at a moderate pace, followed by 2-minute jog and 1-minute walk Repeat this cycle for a total of 20 minutes

Week 2:

Monday: 15-minute walk at a moderate pace

Tuesday: Rest day

Wednesday: 15-minute walk at a moderate pace, followed by 2-minute jog and 1-minute walk Repeat this cycle for a total of 25 minutes

Thursday: Rest day Friday: 15-minute walk at a moderate pace

Saturday: Rest day

Sunday: 15-minute walk at a moderate pace, followed by 3-minute jog and 1-minute walk Repeat this cycle for a total of 25 minutes

Week 3:

Monday: 20-minute walk at a moderate pace

Tuesday: Rest day

Wednesday: 20-minute walk at a moderate pace, followed by 3-minute jog and 1-minute walk Repeat this cycle for a total of 30 minutes

Thursday: Rest day Friday: 20-minute walk at a moderate pace

Saturday: Rest day

Sunday: 20-minute walk at a moderate pace, followed by 4-minute jog and 1-minute walk Repeat this cycle for a total of 30 minutes

Week 4:

Monday: 25-minute walk at a moderate pace

Tuesday: Rest day

Wednesday: 25-minute walk at a moderate pace, followed by 4-minute jog and 1-minute walk Repeat this cycle for a total of 35 minutes

Thursday: Rest day

Friday: 25-minute walk at a moderate pace

Saturday: Rest day

Sunday: 25-minute walk at a moderate pace, followed by 5-minute jog and 1-minute walk Repeat this cycle for a total of 35 minutes

It is important to note that this is just a sample workout program and that everyone's fitness level and needs are different. It is always recommended to consult with a doctor or a professional before starting any new exercise program. Also, it's important to listen to your body, some days you may feel more tired or in different mood, it's important to adjust the workout accordingly, and don't push yourself too hard.

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