Walk Your Way To A Strong Heart

Heart disease is the number one killer disease for both men and women in the United States, claiming  over 1 million lives every year.  February is Heart Health Month. You can take care of your heart in several ways, and walking is one of them.

Walking is a form of aerobic exercise, one of the easiest ways to increase your physical activity and improve your health. It is a gentle, low-impact exercise which is free, easy and available to everyone.

What are the benefits of walking?

1.   Walking strengthens your heart.

Walking is a simple cardio exercise and can help you reduce your risk of stroke and heart disease. It lowers levels of LDL (what is known as bad cholesterol) and raises the levels of HDL (what is known as good cholesterol). According to the American Stroke Association, a brisk 30-minute walk each day prevents and controls high blood pressure that leads to stroke, reducing the risk by up to 27 percent.

2.   Walking helps in weight loss.

Walking at 2 miles per hour for 30 minutes burns around 75 calories. The faster you walk in the same 30 minutes, the more calories you burn, shedding more pounds.

3.   Walking lowers risk of diseases.

Taking a walk regularly lowers the risk of Type 2 diabetes by 60 percent. It also lowers the risk of colon, womb, and breast cancer by 20 percent.

4.   Walking tones the body.

A good regular walk will give great definition to your quads, calves, and hamstrings, and at the same time give a lift to your glutes. For a more challenging walk, add a hill to your route and make sure you pay attention to proper posture so as to tone your waist and abs as well.

5.   Walking energizes you.

If you are looking for natural ways to boost your energy levels, try a brisk walk. Walking aids in boosting blood circulation and increases the supply of oxygen to the cells of your body, which leaves you feeling more alert. You can also try walking during your lunch break for a more energized afternoon.

6.   Walking boosts your Vitamin D level.

Walking requires you to go outside regularly so you can get a natural dose of Vitamin D. Vitamin D boosts your immune system and bone health.

7.   Walking lifts your moods.

Exercise has been shown to boost your moods, and in cases of mild to moderate depression, a brisk walk has been shown to be just as effective as antidepressants. It results in the release of feel-good hormones called endorphins, reducing anxiety and stress.

See your doctor before starting

Before starting a new exercise program, and especially if you have not been exercising regularly, it is important to consult with your trusted health care provider or physician.  Your trusted health care provider or physician may assess your blood pressure and other vitals before giving a go-ahead. He/she will also alert you the red flag symptoms that should tell you it’s time to stop.

At  COOR Wellness you can also utilize the Functional Movement Screen before starting your walking program. It provides an easy-to-follow custom plan on the type of exercises and stretches that will help improve mobility and stability. We recommend you have one before starting an exercise program.

If you are into running or have had an injury and cannot do vigorous workouts, a brisk walk may be what you need!