subject: Walk to Lose Weight [print this page] Walk to Lose Weight Walk to Lose Weight
As one of the simplest aerobic exercises, walking requires no equipment aside from a good, supportive pair of walking shoes.
Walking can help you to reach the recommended minimum of at least 30 minutes of moderate exercise, five days a week.
Weight loss isn't the only benefit of a walking program. Regular walking protects you against a range of illnesses and can also be an enviromentally friendlyefficient way to travel. You can easily build walks into a busy lifestyle without having to set aside time for exercise.
What are the benefits of regular walking?
It helps lower cholesterol,
It reduces the risk of type 2 diabetes,
It helps you keep in shape.
It burns calories
It can help towards maintaining a healthy weight
It helps to boost your metabolism
It helps to reduce body fat
It boosts your energy levels
It strengthens your legs and increases bone strength,
It helps to strengthen the immune system
It improves your circulation
It lowers your blood pressure
It helps to prevent and control diabetes
It promotes positive mental health, including higher levels of self-esteem
It helps you to manage stress and release tension
It helps to improve the ability to fall asleep quickly and sleep well
It may motivate your children to walk more if that's what they see you doing and provides an activity to share with family members and friends
It can be done almost anywhere
It's more environmentally friendly than driving
It's free
If you want to lose excess weight, you need to burn more calories than you eat. You need to lose about 3,500 calories in order to lose 0.5kg of fat.
Walking can really boost your weight loss, even if you can only manage a small amount each day. How many calories could you burn just by walking to your local shops or walking the kids to school instead of taking the car.
Safety tips for walking
It is very important that you keep safe and don't put yourself at risk when walking:
Drink plenty of fluids before, during and after your walk. This is particularly important during hot weather.
Make sure someone knows where you are and what time you are expected home
Be Aware of Stranger Danger: Choose your walking route for paths frequented by other walkers, joggers and bikers.
Think ahead and be aware of your surroundings
If you see someone suspicious, be prepared to alter your course or go in to a store or public building to avoid them. Acting alert and aware can convince bad guys to choose an easier target.
Always carry a small amount of emergency money and a mobile phone
Make yourself as visible as possible by wearing bright clothing during the day and white or reflective clothing at night
Wear suitable footwear
Always walk facing oncoming traffic if you have to walk on the road
Keep the Volume Down: Don't drown out your environment with your iPod. Keep the volume at a level where you can still hear bike bells and warnings from other walkers and runners.
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