Many recent health studies published in journals show strong evidence that walking has many benefits. Walking an hour a day every day will reduce the risk of many health issues and reap the rewards of long-term health and well-being.

How much should you walk?

A minimum of 20 minutes a day at the speed of 3-4 miles/hr (4.8-6.4 km/hr) without any stopping is required to achieve any health benefits.

Benefits of walking

  • Reduce the risk of various health issues: cancer, heart disease, stroke, Type 2 diabetes, and gall bladder disease.
  • Helps to control weight, blood sugar and cholesterol level
  • Gets the heart beating faster, transporting oxygen rich blood to the lungs and muscles
  • For people with poor circulation, it improves the size and efficiency of the blood vessels.
  • Heart and lungs become more efficient with the regular walking regimen and strengthen the heart muscles.
  • Generates an overall feeling of well-being; relieves stress, depression and anxiety by producing endorphine, the body’s natural tranquilizer.
  • Relax you and stimulates your thinking

Evidence of benefits of walking

US Institute of Health’s Diabetic Prevention Program has found people with high risk for diabetes, heart disease who eat healthier diet and walk 150 minutes a week have reduced risk of several disease: reduction in high blood pressure, triglyceride, bad cholesterol and increase in good cholesterol. The cardiovascular disease risk factor is reduced more than taking diabetic drug, Metformin.

American Journal of Epidemiology, November 2006 reported research on Shanghai women over 5.7 years the effect of non-exercise physical activities such as housework plus cycling and walking on mortality rate. There was compelling evidence that moderate intensity walking reduced risk of cardiovascular disease and early mortality in women by 25-50%.

So, there is no excuse. Get out and start walking for at least 30 minutes a day everyday as a minimum requirement for optimum health. Incorporate walking into your daily activities by walking briskly from one place to another and you will have no excuse for the lack of time.

Start walking NOW and never stop!

How much and how fast do you walk? Share your activities in the comment box below.

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