How To Get in Shape With Wellness Walking

Introduction

Why Wellness Walking

If you are concerned about your health and weight and looking for a complete package to stay fit, wellness walking is the easiest way to start with. The experts are of opinion that wellness walking is one of the easiest way to stay fit, even two and half hour brisk walking in a week in blocks of ten minutes is good enough to begin with.
If you are worried about fast walking as it may harm you in any way, consult your doctor before you start a program. If he permits, you may gradually increase your steps slowly by 400 to 500 steps each day. This exercise increases you heart rate during the time of walk and remain some time more after the walk. Heart carries and delivers more oxygen and other nutrients to the every parts of your body. Wellness walking reduces weight and helps to control blood pressure. It also reduces the chance of catching cold.

Step 1

Benefits of Wellness Walking

Wellness walking comes with many quick benefits:
• It builds aerobic fitness, no matter you walk with higher or lower intensity or frequency. Moderate intensity walking means walking within a heart rate between 45% to 55% of maximum heart rate. In case of high intensity walking the heart rate goes up to 65% to 75% of maximum heart rate, it is when you cannot speak in long sentences. Low frequency walking means you are walking for a 30 minutes session 3 to 4 times a week. If you walk 5 to 7 times a week, your wellness walking is a high frequency walking.

Step 2

• Walk more and walk faster to get full benefit of wellness walking. It has been revealed on many reports that out of the fitness workers 78% walk over 30 minutes per session, 34% walks four times a week, walkers walk with moderate intensity is 26%. Moderate intensity means walking at a minimum speed of 3.50 miles per hour.

Step 3

• Walking for 1 hour a day 7days a week should be the minimum objective of wellness walking. It reduces the chance of breast cancer by 20%, risks of heart disease reduce by 30% you will be less susceptible to type 2 diabetes by 50%. The wellness walking has miracle curative property.

Step 4

• A recent report published in “Archives of Internal Medicine” reveals that if you walk 30 minutes a day, 7 days in a week, your life gets longer by 1.3 years with 1.1 bonus years you get without any serious ailment or cardiovascular or similar diseases. Those who walk with higher intensity and frequency are benefited similarly with 3,7 years and 3.3 years respectively in each cases.

Step 5

• Wellness walking is an excellent anti aging drug. A study by “Archives of Internal Medicine” looked at the life style of 2,401 twins for studying the effect of sedentary and active life style and compares their effect on similar genetic factors. It revealed that a structure called “telomere” in white blood cells that prevents aging was very much active in the blood that have regular exercise or follow a program of wellness walking.

Tips

Moderate walking for 45 minutes for average individual burns 200 calories. You need to burn 3500 calories to lose 1 pound of weight. People with average sedentary life walk 2500 steps a day. To lose weight the experts recommend walking minimum 9,000 to 10,000 steps a day.

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