a Walking Program
I) It's safe - you
2) You can do it
3) If done
will loose 1 lb. of weight/week.
4) It conditions
cardiovascular system safely.
5) It tones up your
and abdominal muscles.
6) It relaxes you.
7) Slows the
of osteoporosis (calcium loss from bones).
More and more people
realizing just how beneficial and safe walking is.Walking
for the total body.
From legs to
from back to brain, it's the best way to keep the entire body finely
and trim, as health and weight conscious folks are finding
'Brisk walking balances
major muscles and brings your body better alignment', says
PH. D. of Pennsylvania State Centre for Locomotion Studies.
'There's more upper
movement than there is in running.
It's a unique
its own special qualities that makes it valuable.'
Consider all the
that happen to so many below-the-belt muscles when you walk.
When you take a good
your pelvis shifts, your buttock muscles contract, and the
pulls you forward as your
trailing leg pushes,
that alternately flexes and relaxes front and back leg muscles.
As your hips stretch
and backward with each stride, they also move from side to
your trailing leg can swing by.
This action works on
hip muscles, keeps your hip joints flexible, and makes them tug
on your lower abdominal muscles.
Recent studies from
University of Texas shows that walking works the lower and
This will help
tummy. Above the belt, as you pump your arms with each stride, you're
the flow and rhythm of walking.
and relaxing different sets of muscles in your shoulder and forearms
Also, each time you
a leg around in front of you, muscles in your abdomen, side,
and chest contract to hold your body erect.
On top of this, the
vigorous breathing expands your chest and lungs and activates your
abdomen and ribs.
it Help My
spine in positive ways,' says Dr. Frederick. 'lt strengthens
in the pelvis and lower back, which may help some people with
An informal poll of 492
with a variety of back problems, published in 1985, shows that 'walking
was helpful in the long run for 98 percent of survey
who make it a regular part of their routine.'
Many of those polled
they believe walking makes their backs stronger, more
improves overall muscle tone.
They also noted that
at least 30 minutes a day, four times a week, greatly reduces
a major contributing factor to back pain.
Will I Lose Weight?
Yes you will. If you
for 30 minutes walk daily each week you will lose about one
But, you have to
your heart rate within 60 percent of your maximum.
Why? Because at
heart rate, you will burn more fat, compared to carbohydrates.
your muscles get into better shape and you're shedding those
You'll also be doing
things for the rest of your body.
Take your heart
instance. Walking gradually strengthens heart muscles, so that your
pumps more and can rest more between beats.
the University of Massachusetts have finally confirmed that
walking can get your heart into a target zoneabout 70 percent
its maximum rate - and therefore qualifies as an effective method of
Walking has a down
but its a good-for-you decline. It can reduce high blood pressure in
Bone density also
as you walk, which is important to post menopausal women who must be
about the bone degenerating disease called osteoporosis.
You may also find that
energy levels rise because walking can increase the muscles' supply of
glycogen (the fuel for physical activity.)
Walking even works
nerves as evidenced by a University of Southern Califomia study.
'that walking is more effective and safer than tranquilizers.'
be tapped through walking.
A brisk, sustained
of about a mile every 15 minutes improves fitness levels,
hearth rate and gets more oxygen into the blood -- all of which
your clarity. 'When there's less confusion and you can think more
you tend to be more creative,' says Dr. Joan Gondola, an
Walking Is Good For You!