Guest Author - Hellie T.

Every year two million people worldwide die because of health problems stemming from their low levels of physical activity.
Obesity is now the second biggest cause of death after cancer (World Health Organisation 2001).

Obesity can cause a number of diseases and conditions – such as coronary heart disease, type 2 diabetes, hypertension, stroke, liver disease, deep vein thrombosis to name but a few so it makes sense to help yourself and slow walking is very easy to do.

If you are one of those overweight people who find just the thought of having to walk 5 – 30 minute walks each week - at a brisk pace just too frightening or off-putting then slow walking could be for you.

Why is slow walking good for you?
Researchers at the University of Colorado at Boulder have found that slow walking can help obese adults burn more calories per mile than brisk walking. A slow walk can help people stay active while lowering the risk of arthritis and injuries to their joints.

Where should you walk slowly?
Anywhere you like is the answer. Just make sure the surface is reasonably level and there are not too many hazards. Every day, people all over the world walk in streets, parks, malls/shopping centres, trails, and if you prefer treadmills.
Some wear a pedometer and work out how many times they need to walk around their flat/house/garden to reach 2000 steps – this gives them the security of being at home.

Slow walking can be fitted into your day with walking for other reasons – such as walking the dog, walking to work, or shops, taking the children to school, visiting garden centres, or other places of interest.

What do you need to walk slowly?
A really comfortable pair of shoes – there is no other special equipment required.

How long should you walk for?
Anyone starting to take phyiscal exercise should consult their health professional before starting even a slow walking plan.
The best way is to walk for 10 minutes at a time and see how you feel. This is 5 minutes out and 5 minutes back.

You need to build up to walking for at least 30-45 minutes. But don’t start by trying this amount of time. Build up gradually.
After you feel confident with ten minutes then try walking for 20 minutes – 10 minutes out and 10 minutes back.


How to stop gaining weight.
If you have a pedometer than you will be able to see whether you are walking 2,000 extra steps a day, which is approx one mile. These 2000 steps are enough to keep most people from gaining weight, according to research by James O. Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver.

Enjoy your walking