City of Greater Shepparton

City of Greater Shepparton

URL: http://www.greatershepparton.com.au/residents/recreation/programsparticipation/greater_shepparton_on_the_moov/benefits_of_walking.html

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Benefits of Walking

Walking is a low cost and effective form of physical activity, exercise social interaction and connection.

For most people, walking is the single most beneficial all-purpose physical activity.  Walking is a gentle activity that treats the body with great respect by placing just the right amount of stress on the joints. Regular physical activity is one of the keys to good health. To improve your chances of a long, healthy life, physical activity needs to be combined with a healthy, low fat diet and a smoke free lifestyle.

"Moderate-intensity activity will cause a slight, but noticeable, increase in breathing and heart rate. A good example of moderate-intensity activity is brisk walking at a pace where you are able to comfortably talk but not sing."

"Walking is enjoyable, relaxing and good for you!  Regular brisk walking for 30 minutes on four to seven days a week reduces the risk of cardiovascular disease, diabetes, obesity, osteoporosis and some cancers"

-- Health Canada & CSEP 1998

Recent research has shown that even the most inactive or sedentary person can gain health benefits if they become even slightly more active. Based on these findings, governments around the world have now identified increased physical activity as a priority in improving the health of their populations.

Small increases in activity can come from small changes carried out throughout the daily routine. Being active in lots of little ways throughout the day, combined with an attitude that regards all forms of physical activity as an opportunity to improve our health, will help increase the amount of physical activity we carry out and improve our well being. Being active in small ways is likely to provide health advantages to almost all people, irrespective of age, body weight, health condition or disability.

In the past, it was thought that for exercise to be beneficial, it had to be carried out vigorously, 3 to 4 days a week for a minimum of 30 minutes.  However, a review of exercise research has shown that this only applies to increases in physical fitness. Improvements in indicators of health – such as blood pressure, blood cholesterol and body weight – can result from putting together shorter amounts of moderate- intensity activities totalling a minimum of 30 minutes a day on most days.

There is no great trick to walking. It does not require any special skills or advanced conditioning. Walking doesn't require any special equipment or clothing. All you need is a good pair of walking shoes and comfortable clothing.

Some of the benefits of walking include:

• Reduced risk of cardiovascular disease, stroke, type 2 diabetes, some forms of cancer and osteoporosis;
• Have a healthier heart;
• Lowers blood pressure;
• Reduces levels of cholesterol;
• Enhances stamina and energy;
• Have more energy for everyday tasks;
• Less anxiety and tension;
• Feel more confident;
• Be less stressed;
• Sleep better;
• Eases back pain;
• Slims your waist;
• Improves muscle tone;
• Easy on your joints;
• Reduces appetite;
• Increases aerobic capacity;
• Can be done in short bouts;
• Slows down osteoporosis bone loss;
• Can be done when you're travelling.

Source: Sportline's Guide to Walking

Walking is probably the safest exercise you can do and the magic number is 10,000: steps that is. The idea has been around since the 1950's.