Sunday, August 10, 2008

Every minute you walk can exten d your life by 2 minutes

Keep walking!

Every minute you walk can exten d your life by 2 minutes.

Most of us can walk - from the end of the parking lot, around the mall through the building at work, on the local high school track – but we don't. The average American
walks 1.4 miles a week. That's barely 1,000 feet a day.

Walking is a perfect exercise. It doesn't require special talent or equipment, it can be done at any age and doesn't require a particular pace.

The risk of injury is almost nonexistent. But few of us walk. Urban folk are thinner and walk more than rural residents. Odd? Not really.

Post-World War 11 suburban sprawl provided wonderful new places to live, but few con]munities included sidewalks, bike paths, public transportation or shopping centers that could be reached on foot.

Today, you can eat. bank and pick up medicine at drive-though windows. Our lack of exercise and extra weight may be a by-product of the suburbs we've built. In many parts of the country, community planners are trying to reverse this fiend.

Brisk walking at 3 to 4 miles per hour or 15 to 20 minutes a mile. Is a moderate-intensity activity that burns up to 100 calories a mile. Walking just 20 minutes a day can
help you lose 7 pounds in a year.

- Burns calories
- Build muscles
- Builds bones
- Prevents colds
- Reduces the effects of aging
- Increases mental sharpness
- Lengthens your life
Start with a daily 10-minute walk. Begin by walking leisurely for 2 minutes to help your heart rate adjust to the activity. Pick up your pace for 6 minutes, and slow down for the last two. As you become more fit. add more time and distance, beginning and ending the walk with a moderate pace.

Walking Tip:
Walking on a treadmill is slightly different from walking outside, where there are natural ups and downs and wind resistance. Adding a 1% incline to your treadmill walk
brings you close to an outdoorwalk.



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