Walking To Better Health

Walking is nothing new, but there seems to be a resurgence of people claiming it's their favorite physical activity. Even celebrities like Rebel Wilson rave that walking was a significant part of her weight loss program.

It's no wonder it's popular; not only is this an easy and potentially free way to exercise, but it has a slew of health benefits.

It's good for the heart. Harvard Medical School reports walking 22 minutes a day reduces heart disease risks by 30%. Walking 2,100 to 4,500 reduces heart attack, heart failure, stroke and cardiovascular diseases by 38% in women. Men who walk at least 30 minutes per day, five days per week, can lower their risk of heart disease by as much as 40 percent.

It sheds pounds. A brisk 30-minute can burn 200 calories. The American Heart Association states women can lower obesity risks by 13% for every 1,000 steps they take. Other studies have shown that men who walk experience weight loss, improved sexual performance and decreased risk for prostate cancer.

It benefits brain health. For those ages 71 to 93, walking can help stave off brain degeneration. A University of Virginia Health System study found that men who walked more than a quarter of a mile per day were half as likely to have dementia and Alzheimer's disease than their counterparts who walked less. When it came to women over 65, the University of California, San Francisco, found that women who walked 2.5 miles per day had a 17% decline in memory. Inactive women had a 25% decline.

It lowers cholesterol. Exercise can lower LDL cholesterol by 15% and raise HDL levels by 20%, especially over three to six months of regular exercise. The American Heart Association defines this as at least 150 minutes of moderate-intensity aerobic activity weekly and recommends adding strength training to your regimen.

According to a recent report by the CDC, 25% of Americans don't exercise. Most people can start by adding five to 10 minutes of walking into their daily routine. Park farther away from the entrance to the grocery store, or spend an extra 10 minutes after work walking outside.

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