• Prevents the occurrence of high blood pressure
• Lessens the amount of fats present in your body
• Helps keep blood sugar levels under control
• Aids in regulating the body’s cholesterol levels

Important Points to Remember

There are several things that one needs to take note of prior to engage in walking or in any kind of exercise program for that matter.

• See the doctor. He can assess your current physical and status and he will be the one to provide you with an expert advice on whether or not one is fit to engage in exercise. This is very important since exercise elevates the blood pressure. Those who already have high blood pressure may be asked to refrain from the travelling doctor.
• Set challenging but realistic goals that won’t let one feel discouraged or ashamed about himself. Expecting too much is just one of the many reasons why people are unsuccessful in their weight loss efforts.
• Exercising with co-workers or friends and even family members will make the routine more enjoyable. You may even choose to walk your pets when you do your walking exercises.
• A pedometer is a very useful tool when it comes to fitness walking. This small but nifty tool will enable a person to determine the number of steps he has taken for the entire day. The ideal amount is at least 2000 steps daily which will then be slowly increased as weeks pass.
• Aim for a total of 2.5 hours of exercise per week. This means that one should spend at least half an hour every day for walking or any other means of exercise.

Walk with Ease, which is otherwise referred to as the WWE, is a walking program that is based on a certain community. The people will be motivated and encouraged to implement tangible action when it comes to realizing the goals and progress of a person in his efforts to improve his physical fitness.

Studies about the Walk with Ease Program

Several researches have been put up in order to gather relevant pieces of information about the Walk with Ease program as well as with the general concepts of arthritis and exercise particularly walking. These researches have yielded results that point out that most people with arthritis are unable to move their bodies adequately and are unable to exercise because of the wrong notion that exercise will worsen one’s arthritic pain.

A total of 462 individuals took part in this study. They were asked to make a choice between two different varieties of fitness walking. 40 % of this number chose to engage in a walking exercise where one will be working with a fitness instructor. However, approximately 60 percent of these 462 prefer the use of the Walk with Ease Program which was created in the year 2009 by the Arthritis Foundation.

Prior to the start of the conduction of the study, all of those who decided to be a part of it were assessed for physical fitness. The data and measurements that have been taken at this time will be noted and then used to evaluate one’s program as he advances to the different levels of the Walk with Ease program.

There are some functions tests that were given at the start of the program and at the end of it. These are:

• Rising from sitting down on the chair
• Maintaining a standing position with only one right or left leg
• 2-minute Stepping in pace exercises

For this group of individuals, these exercises detailed in the Walk with Ease program are highly possible. In fact, most arthritic individuals were able to minimize discomfort by up to 20%.

Another common effect of inadequacy or absence of exercise from one’s daily routines is hyperlipidemia which is most commonly known as high cholesterol. Most of us know that when cholesterol levels are high in the blood, one is exposed to a greater risk to cardiovascular disease.

2 Basic Classifications of Cholesterol

Cholesterol is classified into two basic types.

• Good Cholesterol: This is otherwise known as the high density lipoprotein. Its presence in the body does not cause any danger to the heart.
• Bad Cholesterol: This is otherwise known as low density lipoprotein. LDL, most especially in high amounts, will cause arteries to narrow down due to plaque formation and predispose a person to the development of heart disease.

What Walking Can Do

Exercise need not be complex or expensive. In fact, one can stay physically fit even through just simple walking. This can be done if one is determined and disciplined enough to do his walks regularly and if possible on a daily basis.

A number of researches have been done about the relationship of exercise and cholesterol levels. Studies have shown that if a person has a healthy heart and pair of lungs, low density lipoproteins or bad cholesterol levels can be decreased and the high density lipoproteins or good cholesterol levels will be increased. The same study has also indicated that in order to impact the cholesterol in a significant and healthy way, a person needs to be walking for at least 30 minutes every single day. This should not be done for just one or two weeks. Rather, it should be made a part of one’s day to day routine.

Walking is not only capable of preventing plaque build up in the arteries. It is also very effective for those who want to lose weight. Many fitness experts agree that the amount of calories and fats expended in jogging is the same amount with that obtained from walking. The main advantage that walking has over jogging or running is that it has a very low risk for injury such as foot sprains.

Walking holds a lot of advantages, both physically and psychologically. These benefits can be obtained if a person is disciplined enough to exercise for a minimum of half an hour each day.

Good for the Heart

Walking as well as other forms of exercise help enhance cardiovascular health. It helps minimize a person’s risk for getting heart disease. Apart from prevention of heart illness, walking can also aid in the recovery process of those who have undergone strokes or heart surgery. A sedentary lifestyle and a diet that is high in cholesterol are significant contributors of why a person has heart disease. This is because these two factors increase the presence of plaques on the walls of the arteries. Because of the plaque, the blood vessels become narrow which in turn makes the heart pump more strongly just to have sufficient amounts of blood reach all parts of the body. If one walks regularly, he will be able to lower his resting HR which will result to the minimization of strain on the heart.

Prevents Hypertension

Apart from heart disease, having a sedentary lifestyle also predisposes a person to high blood pressure. The decrease in the blood pressure may not be instantly observe but over time with regular walking or exercising, there will already be a marked improvement in a person’s blood pressure readings.

Improves Sleep

A lot of people worldwide are suffering from sleep problems. One way to help address this problem is to engage in regular exercise. There have been a number of researches that were done to test the relationship between exercise and sleep. The results revealed that those who exercise frequently sleep better and longer than those who live sedentary lives.

Reduces Stress

Walking is a great means for one to de-stress and to take some time away from their busy and demanding lives. It can even help improve mood. Stress when not properly managed is deleterious to one’s health so care should be given in ensuring that it will be appropriately dealt with.

With the immense number of choices, it can be challenging to find good pair. To set matters straight, there is no such thing as the best pair of walking shoes. Remember, that what might be the best for others is not the best for you. Factors such as fit, preference, and individual needs are still to be considered. People also vary in their preferences in the degree of support provided by the shoes, the flexibility it allows and the cushions. The choice of shoes will also depend on the person’s style of walking.

Here are some useful hints on how you could choose the most appropriate walking shoes for yourself.

• Try to do your shopping later in the day. This is because the feet are known to enlarge a bit during the late afternoons until the evening which is most likely due to the swelling that occurs from walking throughout the day. In addition, try to wear the kind of socks that you will be making use of on your walking exercises. Getting the best fit for your shoes should be given utmost priority to ensure your comfort during exercise.
• Choose shoes that are ideal for walking and not for running and other forms of exercises or sports. Walking shoes have to possess great flexibility. You can check this by trying to walk with the shoes, bending down, and twisting the shoes as you walk. The direction of the shoes should be inward since this will be useful in helping maintain your posture in right position. The heels must be flat so as to ensure that one can move around without risking himself to any injuries.
• Consider the place where you will be walking. If your environment for walking does not have a smooth terrain and is little with small stones or rocks, it might be wise to consider getting a pair of walking shoes that are very well cushioned.
• As what has been previously emphasized, always strive to get the best fit. This ensures that your feet remain comfortable and without blisters during every walk.

When most people walk, they commonly do so with just an average stride. This allows them to cover a minimum of two miles or maybe three in one hour. If you want to cover more than this distance, here are some great suggestions.

• NW or Nordic Pole Walking: This is a great modification of the walking exercise because it helps a person burn so much more calories than what he can with conventional walking. Nordic walking is commonly done by cross country skiers as a means of training and exercise. There is a need for one to have two poles which are available in several varieties.
• Power Walking: This allows a person to expend as much calories as he can with running or jogging. Power walking is ideal for people who may have joint problems since this does not cause a significant amount of strain to be placed on the joints. While doing power walking, you can also exercise your arms.
• Brisk Walking: The pace is not the only difference between conventional and brisk walking. In brisk walking, the heel is made touch the ground prior to other parts of the feet. It is important to maintain the hips in position and to relax the shoulders while engaged in brisk walking.

More about Nordic Pole Walking

The most important thing to remember when engaging in Nordic pole walking is to keep both poles posterior to your body and in close proximity. One arm should be placed on waist level while the leg on the other side makes a step. During this time, the pole should be placed on the posterior part of the foot. The pole should be tied in a safety loop. After which, one can then swing it forward. Alternately do this for both sides. Nordic walking sounds a bit complex but many users found that it was extremely easy once you are already the one who is doing it.

What’s Not

There are things that need to be done if one wants to make use of walking as a means of shedding some extra pounds. One important point that needs to be remembered is to set goals that are challenging yet realistic. Do not push yourself too hard or allow yourself too much slack. Instead, try to find a balance between the two. Gradually increase the intensity and the duration of your walking routine. For instance, start off with 30 to 40 minutes of walking for the first, 50 minutes for the second week, and then an hour for the third week. Overexerting yourself won’t do any good. It might either discourage you from continuing the exercise regimen or it might cause you some injuries.

One other thing that can be done to make walking an enjoyable experience is to stop thinking of it as a form of activity that you are obligated to do. Think of it is as a leisure activity where you can see beautiful sights and take in what surrounds you. If possible, do your walks in scenic places such as in the park or on the beach.

What’s Right

Brisk walking is advised since it will allow a person to burn more calories. This is made even more effective when it is done with the correct pacing in order to keep the heart rate at the desired level. This will also be very helpful in strengthening and building up muscle mass. Going up and down the stairs is also a fantastic idea if you want to lose weight. This can be done for a minimum of 15 minutes. Remember, that generally a calorie expenditure of 3500 will only burn one lb of body fat.

If possible, walking exercises should be done at 5 times weekly for at least half an hour each day. Discipline must be practiced in the performance of these exercises.

What is Nordic Walking or NW?

There are several means available for walking enthusiasts to improve their fitness even further. Nordic Walking is one of these. NW is a kind of fitness walking wherein the person will be making use of specially designed poles while going on walks. Using this piece of equipment is quite easy. The poles should be placed on the ground at a 45 degree angle. This will provide more tension as the person pushes against pole straps. What needs to be remembered is that with Nordic Walking, one does not hold on to the poles but rather try to move himself forward against the force exerted by the pole straps. This will result to a calorie expenditure of up to 50% higher than what one can burn with just regular walking. Because of this, the individual will be able to heighten the amount of fitness enhancement obtained from walking and he will also be able to lose more of his excess body weight.

Nordic walking is advantageous in many ways. It is ideal for people who want to lose weight especially on those that are found on their:

• Back area
• Knees
• Thighs
• Hips
• Ankles

NW is ideal for people who may have some mobility limitations or those who do not want to engage in conventional walking or jogging. It is also a perfect form of exercise for those who want to obtain a total body workout. Nordic walking can mobilize almost 90% of one’s muscles in just a single and simple exercise routine.

To increase a person’s ability to stick to his workout plan and to enhance his chances of success at achieving his fitness goals, it is best to the Nordic Walking routine as enjoyable and as interesting as possible. One can either choose to exercise indoors or outdoors. He may also exercise with other people whom he feels comfortable with. NW can also be adapted to one’s individual situation. This means that any limitations in mobility and other existing health conditions will be taken into consideration.

Take for example the ways of using the correct exercising equipments. Many people thought that these devices have been tried and tested and will work with the kind of exercise it corresponds to. What they do not know is that each device was made for a specific function. Using them wrongly can only bring about problems and further damage.

Hence, when some people talk about certain exercise accessories such as pedometer, it is imperative to know the proper operating procedures of the product before using it or even before buying one.

In particular, people should know what pedometers are all about before trying to use them. Knowing how to set your pedometer is extremely important to get the best result.

First, let us define what pedometer is all about. This remarkable device was actually created to calculate the “step” an individual makes whenever he runs or walks. The number of steps will determine if a person has rendered enough steps that will guarantee the necessary amount of calories and fats to be burned.

Since it is an electronic device, its operative features must be set to render correct functions. If you are newbie and do not know how to set it, here is a list of simple guides that will help you set your pedometer.

1. Read the manual

Like the other electronic items, it is imperative to read the manual first before trying to operate the machine. This will ensure safe and effective operations of the device.

The manual will tell you how to operate the device properly and learn under what condition you should operate the item.

2. Measure your regular stride

It is imperative that you measure your regular stride first before you try to set your pedometer. This step will enable your pedometer to compute for the distance you have traveled.

Stride refers to the gap between the foot’s heel point and the point where that same foot touched the ground. Hence, if your pedometer asks you for your “average stride length,” you will know what kind of steps to take and measure.

3. Measure your step length

Before your pedometer can calculate for the distance you have traveled, it is important to know your regular “step length” first.

Step length refers to the distance between the heel of your first foot and the heel of your second foot. Usually, a step is covered when one leg was moved forward once.

4. Set the unit of measurement

Before using your pedometer, it is important that you set it according to the unit of measurement you want to use. This will facilitate the calculation process and get the result in the same unit of measurement. Or you can convert it to your required unit.

Given all those steps, setting a pedometer may not be as hard as you have thought it to be. You just have to be aware of your steps and strides for you to set your pedometer correctly. Keep in mind that pedometer is a device that can help you count the steps that you have made. It can never calculate your steps automatically without knowing what your average steps and strides are.

Studies prove that all forms of physical activity aid in reducing stress as well as decreases your risk of having chronic diseases like heart disease, diabetes, osteoporosis and high blood pressure. It helps you loss and manage your weight as well.

When you take 10,000 steps each day, this brings about better health. An inactive individual may on average walk from 1,000-3,000 steps in a day only without really the intention of going out and indulging in a walking exercise program.

For most Americans, a reasonable target is to rise daily average steps by 500% every day each week until such time when you easily reach an average of 10,000 steps per day.

Walking is the most neglected and overlooked form of physical exercise because it looks ordinary and easy, so most people never bother to go on a walking exercise, but rather enroll in expensive gym memberships and aerobic classes.

Experts recommend walking because it requires no expensive gadgets but will definitely burn the same number of calories as when you jog.

For stress release and cardiovascular health, it is advised you walk 10,000 steps each day or equivalent to about 5 miles. To some, more steps possibly are needed for losing weight or about 12,000-15,000 steps each day will make you reach your goals.

As a universal guideline, an individual will usually burn approximately 100 calories for every mile that he walks. Note however that fitness, age and weight will affect the number of calories burned for each person.

When you try the “10,000 steps a day” program, you will later realize that you can in fact walk more steps or miles than what you think; you will be amazed at how fast the steps can add up.

Try to walk everywhere, anywhere and all the time. Consider taking the stairs as opposed to riding the escalator or elevator, do some strolling after dinner, call a friend from a pay phone in front of your home and choose to park in the farthest location possible from your office or the mall.

A pedometer can help you stay motivated as you start your “10,000 steps a day” walking program.

Some types of pedometers can even be set to calculate speed, miles and estimate number of calories burned. However, simply monitoring your total daily steps is already enough and in fact can be more precise than its other measurements or functions.

When taking that “10,000 steps a day” program, consider these guidelines:

1. To prevent injury, just slowly increase your steps in your walking exercise. Start with a few steps a day and gradually increase it each day. It is wise to consult your doctor first before engaging in any strenuous physical exercise specially if suffer from lower extremities.

2. Invest in a good quality pair of padded or cushioned shoes.

3. Wear properly a pedometer in order to keep a record of your daily steps for the first two weeks. Remember not to do anything so as to alter your normal daily routine.

4. When you feel confident, take the “highest number” of steps that you have walked in your “two-week” period then use it as your every day step target for another two weeks, after which you can increase your steps as you feel comfortable.

Slowly increase your step count until you can do 10,000 steps every day. Do note that it must not exceed 500 steps on a given day.

5. Should you feel pain or experience any problems physically or pain while you are doing the activity, stop and consult your doctor.

While not everybody can achieve walking “10,000 steps a day”, almost everybody can discover ways in order to encourage walking in their everyday routine so as to build up a minimum of 30 minutes daily physical activity.

If you can not afford to walk 30 minutes each day all at “one time”, then take 5 or 10 or 15 little walks throughout your day because these adds up towards living a healthier lifestyle .

But do bear in mind that exercise alone is not enough to create a healthy you. Any physical exercise is useless if you are not eating the right kind of foods or that you indulge in alcohol and smoking.