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Body Composition
Walking four times a week, 45 minutes each time, the average person can lose 18 pounds in
a year with no change in diet, according to a study at the University of
Massachusetts.
Cardiovascular Fitness
Walking, at any level or speed, two or three times a week for at least 20 minutes
increases cardiovascular strength. By increasing the strength of your heart and lungs, you
increase your ability not only to exercise longer and harder, but also to perform everyday
tasks without tiring.
Muscular Endurance
All walkers develop a moderate amount of endurance, which enables them to exercise for a
longer time before getting exhausted.
Muscular Strength
Muscles that get an extra workout in walking include the entire back of the leg, from the
calves to the hamstrings to the gluteals in the buttocks. You’ll also use upper body
muscles in the back and shoulders because of the arm swing.
Other Benefits
Walking also helps build your immune system; puts less strain on bones and tissue than
high-impact exercise; and—research seems to indicate—helps bones stay strong and
dense.
From casual exercisers to Olympic athletes, walking offers everyone a challenge. Walking
can be a slow stroll as you get fit, a dawdling saunter to spend time with the kids or to
recover from injury, or a high-level, challenging sport for both men and women. It may
even be all of these, according to your mood or your energy level.
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More Reasons to Walk
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Walking offers other pluses that fall outside the scientific framework, but your
soul knows they’re there. And walking’s simple. All you need is a pair
of supportive shoes.
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It travels well: Whether you’re at home, on vacation, or on a
business trip, a walk is always just a step away.
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It’s social: Walks are a great excuse to spend time visiting with
friends or catching up with the family.
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It’s private: Walking is also a great way to be by
yourself—to take some deep breaths, release stress, think through problems or
happiness, or just relax.
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It’s efficient: Once you learn to use your legs and pump your arms,
walking exercises both upper- and lower-body muscles.
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