So, now we know how beneficial walking can be for your health and overall well being, lets talk about some workouts shall we?

Walk_Park-smaller

The Heart-Health Walk

1. Walk at a normal pace for 5 minutes.

2.Then walk at a brisk pace for 5 minutes.

3. For 30 seconds walk as fast as possible, then return to a brisk pace for 2 minutes.  Repeat this cycle 10 times.

4. Cool down by walking at a normal pace for 5 minutes.

The Weight Loss Walk

1. Warm up by walking at a brisk pace for 2 minutes.  Then every 30 seconds start walking faster, until you are at a very fast walk.

2. Walk for 10 minutes as fast as you can without jogging.

3. Stop walking, and get on the ground.  Hold a plank for one minute. Then do 10 pushups followed by 20 forward leg lunges on each leg.

4. Walk for another 10 minutes as fast as you can without jogging.

5. Stop walking, and do 10 push ups. Then do 40 crunches.

6. Walk for 10 minutes as fast as you can without jogging.

7. Find a bench, and do 10 triceps dips. Then do 10 forward lunges on each leg, then hold a plank for 1 minute.

family_walking_in_woods

 

The Whole Family Walk

1. Get outside with the family and go for a walk!

2. Notice how your body feels.

3. Talk about the tress around you, the birds chirping, how pretty the sky looks. Anything! Just enjoy your time as a family!

(All information taken from Real Simple’s February Issue. Real Simple has not compensated me for this review.  I just thought it was a great article and wanted to share!)

Fit Mom’s Blog

There are many advantages of walking.  The most basic one-it’s good for you. Walking regularly can do wonders for your health.

Men and Women walking_cropped

It lowers the rate of weight gain. 

Slow and steady will always trump fast and furious.  Remember the story of the turtle and the hare?  Same concept.  A study done in Australia in 2013 proves this.  Over the course of four years the weight of 822 participants was tracked.  The average person gained three and half pounds over the four years, but the ones that walked to work only gained two pounds over the four years.

It helps stabilize blood sugar. 

A study published by Diabetes Care in 2013 found that three 15 minute post meal walks each day were more effective at regulating blood sugar levels than one 45 minute walk.

It lifts your spirits. 

Just 10 minutes of walking can boost your mood for 2 hours! Robert Thayer, author of Calm Energy: How People Regulate Mood with Food and Exercise, published a landmark study on walking and mood in 1984.  He asked people to assess the severity of a personal problem (marital, financial, or otherwise), and then sent them on a 10 minute walk.  After the walk Thayer again asked the study participants to assess the severity of their personal problem, and they always found the severity of the problem lower than before the walk!

It strengthens memory. 

According to a study published in Proceeding of the National Academy of Sciences, elderly subjects that walked for forty minutes three times a week for a year saw a 2 percent increase (on average) in the size of their hippocampus.  That is part of the brain that controls memory and emotion.

It protects you from heart disease. 

Any form of activity that gradually increases your heart rate is good for your cardiovascular health, and that is exactly what walking does. A 2013 study published in Arteriosclerosis, Thrombosis, and Vascular Bi0logy found that daily walkers lowered their blood pressure by a least 4.2 percent and their risk of hear disease by 4.5 percent.

It may decrease your risk of some cancers. 

A study done by the American Cancer Society found that an hour of daily walking may reduce a woman’s likelihood of breast cancer diagnosis by 14 percent!  That is huge and done by something as simple as walking.

walking

My grandpa just turned 85 and about 25 years ago he had quadruple heart bypass surgery. His doctor advised him to start walking.  So every morning since then him and my grandma go walking.  And you know what?  He has not had any heart problems since.

(All information taken from Real Simple’s February Issue. Real Simple has not compensated me for this review.  I just thought it was a great article and wanted to share!)

Fit Mom’s Blog