The benefits of walking

Walking is an activity that can be enjoyed by everyone and is accessible to almost everyone, regardless of age, income, location and ability. It can be enjoyed safely and there is a low risk of injury.

Walking as a form of regular exercise can easily be incorporated into your daily routine, it is good for your health and fun to do. Walking is also a great way to meet people in your neighbourhood and offers the chance to socialise.

Walking is one of the few activities that does not require the use of specialist equipment and is the cheapest form of travel - it costs nothing!

Health benefits

Not only is walking good for your pocket, it also has a huge number of benefits for your health. Aerobic walking (fast walking) increases the efficiency of your heart and lungs, lowers blood pressure and resting heart rate, relieves stress, raises metabolism, improves muscle tone, and improves the health of bones. Walking can also:

• reduce the risk of coronary heart disease and the risk of a stroke
• lowers blood pressure
• help reduce cholesterol
• reduce body fat

The table below shows the number of calories that can be burnt by walking.

Strolling at 1mph

• Calories per 10 minutes - 20 to 25 calories
• Calories per hour - 120 to 150 calories

Walking at 3mph

• Calories per 10 minutes - 40 to 50 calories
• Calories per hour - 240 to 300 calories

Additional benefits of walking include:

• a reduction in the risk of cancer of the colon
• improved self-esteem and enhanced mental well being
• relieves symptoms of depression and anxiety
• increases bone density, therefore helps to prevent osteoporosis
• helps to control body weight
• helps osteoarthritis
• improves flexibility and co-ordination, reducing the risk of falls
• reduces the risk of developing non insulin dependant diabetes

Walking on a regular basis can significantly improve your cardio respiratory (heart and lungs) fitness. The level of benefit varies according to your age and current fitness level. Generally you will benefit more from walking briskly. To work out how briskly you should walk, you should aim to walk at a pace so that you are just able to hold a conversation whilst you are walking.

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