It doesn’t require any special skills, it’s available to most people, plus walking is safe and cheap.
And just think about how proud you and your family must have been when you took that first breakthrough walking baby-step. It was a landmark achievement. And you can be just as proud of your achievement right now, IF, as a woman, you're still walking for exercise!
Exercise Research on the Health Benefits Walking
Studies show that regular daily walking for exercise can make a major health difference in the life of a woman. After all, an old fashioned walk is your body's most natural form of exercise.
And besides being one of the easiest, cheapest and safest things you can do to improve your health, walking is also probably the one of the most pleasant things you can do.
Plus, many in-depth research studies have shown that regular daily walking for exercise can significantly cut your risk of death in half (from any and all diseases!)
Walking at a moderate 3 mile per hour (mph) pace for at least three and a half hours every week (30 minutes a day) has been shown to dramatically reduce your risk of diabetes, heart disease, stroke, hip fractures, glaucoma, osteoporosis, cancer, depression and many other health problems.
As a bonus, walking burns calories and can help you reach and maintain your perfect weight.
For example a 140-pound woman just walking at a moderate 3-mph pace can burn
• 111 calories in 30 minutes or
• 222 calories in 60 minutes of walking.
And some research, including a Harvard study shows that you can get the same great health benefits of walking as you would get from high-impact aerobic exercise or jogging.
The 7 Health Benefits of Walking Exercise for Women
Just 30-minutes of exercise walking a day has been proven to help you:
- Reach and maintain a healthy weight - Walking exercise reduces your body fat, increases lean muscle tissue, improves metabolism and burns calories. Combined with a healthy lifestyle and nutritious eating, walking can help you achieve long-lasting weight control.
- Improve blood pressure and cholesterol - Daily exercise walking has been shown to be just as effective for lowering high blood pressure, decreasing (bad) LDL cholesterol and increasing (good) HDL cholesterol as taking risky medications with unpleasant side effects.
- Reduce and manage type 2 diabetes - Walking improves your body's natural ability to process sugar (glucose tolerance) and to maintain a healthy weight. This helps prevent or even reverse type 2 diabetes.
- Lower your risk of heart attack and stroke - Based on large studies of both women and men, just 30 minutes of walking a day greatly improves your circulation and helps keep your heart and blood vessels healthy.
- Decrease stress and prevent depression - Regular exercise walking is a great way to improve your mood, breathing, peaceful sleeping and overall energy and to reduce stress, anxiety and depression.
- Stay strong, active and healthy - As you age, exercise walking can improve your stamina and keep you fit. Walking exercise strengthens bones, muscles and joints, helps prevent falls and hip fractures, improves your immune system and extends your life expectancy.
- Prevent numerous other conditions – And the list goes on and on. Studies show that daily exercise walking can also relieve arthritis and back pain and help to prevent osteoporosis, colon and breast cancer, impotence, constipation and many other health problems.
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.