Fitness and Weight Loss: What About Walking

There is an entire chapter devoted to what I refer to as Intentional Exertion – Exercise in my book and coaching plan, Today is Still the Day, as well as one section just on walking. My absolute favorite and basic form of activity and movement is and has always been walking. It is an activity almost anyone can do regardless of age, fitness level and exercise experience. You can begin slowly and increase as you are able. I think it is one of the easiest and most effective ways to improve health and fitness.

As little as 120 minutes of walking per week may reduce mortality risk in older adults and 150 minutes or more of walking per week lowered all-cause mortality by 20%. That is only about 30 minutes a day, 5 days a week! And you don’t even have to walk for 30 minutes at a time. You can do 3 sessions of 10 minutes and still get the benefits.

Here are 10 proven health benefits of walking:

  1. Improve performance of the heart, lungs & circulation
  2. Lower blood pressure
  3. Reduce the risk of coronary heart disease & strokes
  4. Help manage weight
  5. Reduce the risk of Type 2 diabetes
  6. Reduce the risk of some cancers
  7. Improve flexibility & strength of joints, muscles & bones & the risk of osteoporosis
  8. Increase good cholesterol
  9. Boost the immune system
  10. Improve mood, reduce anxiety & aid sleep especially if you walk outside in nature

Personally my favorite form of walking is on the beautiful trails near my house during the months when the weather is nice. However, if you don’t live near a trail or even a school where you can walk on the track (I used to do that when my boys had baseball practice0, walking around your house for 5 or 10 minutes at a time, walking around your block or office building or walking your dog are great walking breaks.

Don’t worry about only getting 3 or 4 5 minute walking breaks in every day when you begin. Getting 20 minutes is better than no minutes of activity. As you progress you can gradually increase the time and intensity.

How can you work some walking breaks into your day to increase the amount of activity you get?

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About amusico

I am a holistic health coach and independent nutritional consultant. All my coaching plans are based on my 3-D Living program and a big part of that are the Youngevity Products and Supplements I proudly offer! Visit my website at and learn more about the products and my coaching plans!
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5 Responses to Fitness and Weight Loss: What About Walking

  1. JD Wininger says:

    Great post Ms. Ann. Both informative and encouraging. I think I’ll add an extra walk down to the mailbox after dinner tonight.

  2. debwilson2 says:

    My great aunt walked every evening. She lived to be 100. The night before she died, she ate a good supper and took her walk.

  3. Pingback: Fitness and Weight Loss: What About Walking? 3-D Vitality | Natural Remedies for Restless Leg Syndrome

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