In light of the recent death of silver screen goddess Elizabeth Taylor, who succumbed to congestive heart failure at the age of 79, we owe it to ourselves to re-think our lifestyles and how we think about exercise. Our hearts will thank us for it.
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Getting into shape and fighting heart disease may sound intimidating - after all, it is your lifestyle for a reason. You may imagine being "healthy" as working out and eating only protein and vegetables all day. And let's be honest here, some mornings it's hard enough to get motivated to get out of bed. Here's some motivation: you can lose weight and fight heart disease with something as simple as walking.
Walking raises the heart rate and burns calories, aiding in weight loss while improving cardiovascular health. It fights a number of diseases as well as obesity at the same time. The Cambridge Community Development website released results of a recent Harvard studying showing that walking 3 mph for 30 minutes a day can reduce the risk of heart disease in women by as much as 40%, with comparable results for men.
These are the same benefits from much more difficult and rigorous physical activity such as aerobics and jogging. Studies show that the most effective forms of exercise are the ones that are part of the subject's daily life, something they'll stick to. This is why people in places with less cars and public transportation that have to walk more are in better shape - walking is a normal part of their day.
Walking at 3 miles per hour, generally considered a moderate pace, can burn up to 263 calories for a 150 pound person. After walking consistently for a few weeks, your body will respond to your pursuits of improved heath... with improved health. You'll look better and feel better, fit into your clothes better and have less doctor visits.
Walking improves circulation, helps with breathing, combats depression, boosts the immune system, helps prevent osteoporosis, helps prevent and control diabetes, and helps promote a healthy body weight. The benefits far outweigh any reason to not walk. Begin a lifestyle change by taking the first step towards better health and commit to continue to do so.
Keep pace with a pedometer (which will tell you how fast you're going and how many steps you've taken) - remember that easy does it. Start out slow and work yourself up to a higher speed but try to walk for at least half an hour a day. Try walking with a friend, walking your dogs, or anything that will get you walking out of the house. Every journey starts with one step. These steps will keep you alive.
