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Walking your Way Healthy

Exercise Cardiovascular_training

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As a woman, I can tell you that we lead hectic lives. Some of us hold down a full time job that might often go past the traditional hours of 9-5. In fact I know some women who work 12 hours or more a day. Some of us are raising a family which can be just as challenging. More and more of us however is doing both. With our careers and families being so high on our priority list, it is not surprising that many women put themselves and their health

down low on their list of priorities. Many a times it has been said, and you yourself might be guilty of saying this also, "I just simply do not have the time to get to a gym or commit to an exercise program". It has never been more important for us to start taking the time to get our bodies moving. While for some of us, there is a partial truth to that statement that there is not enough time in the day to commit to a gym. Our schedules might not work with the gyms schedule or we may not have sitters for our children, but to say we have not time to commit to some sort of exercise is us just being lazy. There is one thing we can do that is not only free but it is also convenient and it is something we can do with the kids if need be or even on our lunch breaks. We can walk.


For years doctors have been harping to us the benefits of walking and what it can do not only for weight management but also for our overall health. You do not have to walk a marathon; in fact some doctors say that walking 30 minutes 3-4 times a week will allow us to take advantage of all the benefits walking as to offer. Amount them is controlling your blood pressure. Any sort of physical activity is going to strengthen your heart so that it can pump more blood with less effort. Walking is no different. In fact some doctors believe that walking can be just as good as some blood pressure medications in keeping your blood pressure down.


Walking can also reduce your risk of breast cancer, stroke and even more so heart attack. In fact it has been shown that women who walk three hours a week could be reducing their chance of a heart attack by nearly 40% and women who walk more than five hours a week could be cutting their chance of a heart attack in nearly half. You do not even need to walk fast to take advantage of this. A walking speed of anywhere from 3.5 to 5 miles an hour is all it takes. That is walking 1 mile in about 15 minutes, which is a nice steady pace, but not to challenging if you are just starting out.


If you have never done a walking program, it is never to late to start, but you should start off slowly. Walk for 10 minutes everyday for a week. You could walk to your mailbox, or walk around the block whatever it is walk for 10 minutes and then each week add five more minutes. Hold your head high and walk talk. Make sure you take plenty of water with you and keep yourself hydrated on your walk. It will help you last longer. There is no reason in the world why you can not take a walk, unless of course it is bad weather. If you have a demanding job, instead of leaving to go out and grab some fast food, bag a lunch and eat and then walk around your building. Most employees get 2 15 minute breaks a day and you can use those breaks to walk. Not only will you be getting healthy but walking is a great way to clear your head.


If you are raising a family, make walking a family routine. If you children are young enough put them in a stroller and walk around your neighbor hood. On weekends make it a family routine to go for a nice walk. You shouldn't let weather stop you. There are countless walking DVD's on the market today also that will give you an effective walking workout right in the comforts of your own home.


So they next time you hear yourself saying "I just don't have the time to commit.." stop yourself and realize that you do have the time and with all the benefits walking has to offer, you should make it a priority to make the time.

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