Heart HealthWalking for Heart Health Benefits
Do you understand the importance of being regularly active to promote heart health? However, you know this and still remain sedentary? Is this because the thought of exercise makes you think of a gym membership, spandex, and everyone watching you try to use equipment you have no idea how to work? Well, here’s an alternative.
Simply taking a daily walk has many benefits without the risk of embarrassment.
Benefits of Walking Daily
- Decreases risk of heart disease or stroke.
- Lowers LDL cholesterol
- Increases HDL cholesterol
- Reduces blood pressure
- Increases daily calories burned (weight management)
- Decreases risk of colon cancer and diabetes (may protect against breast cancer)
- Decreases joint swelling and pain from arthritis
- Improves mood
- Improves stress management
- More energy
- Improves self-esteem
- Improves sleep quality
How Long of a Walk
To see benefits you need to walk at least 30 minutes daily. I’m not referring to a leisurely stroll while window shopping. If you want to see benefits you need to pick up your pace. A brisk walk is the goal.
You can break the 30 minutes down into 10 minute segments, such as a 10 minute brisk walk to work, a 10 minute brisk walk home, plus a 10 minute brisk walk after your evening meal.
Tired of changes that don't last?
What Do You Need
The beauty of walking is that you don’t need to purchase a ton of equipment or secure a gym membership. All you need is a sturdy pair of shoes and you can be off. If you have any health concerns I encourage you to consult your physician prior to beginning a walking regime.
Obstacles to a Daily Walk
I know there are some locations where walking outside may not be safe. This may be due to the location or the weather. (You don’t want to be walking when it’s icy out and risk a fall!) This may require some extra thinking on where you can go on a regular basis for a brisk 30 minute walk. Check out your local malls, schools, and community centers to learn what they offer. Many times they have hours set aside just for walkers.
All the best,
Lisa Nelson, RD
Recommended resource
Where I send people for supplements
Food first, always. When a supplement is worth considering, the front of the bottle is marketing and the supplement facts panel is the actual content. Two bottles at the same price can differ by half in what they deliver.
My dispensary carries practitioner-grade products, most of which aren’t sold direct to consumers, with the reasoning behind each one.
I may earn a commission on dispensary orders.