Fit Over 40

"Not running, not jogging, but walking is your most
efficient exercise and the only one you can safely follow
all the years of your life."

- Executive Health Organization

Walking as a daily exercise habit can truly be a life-changing
positive habit and is one of the most powerful habits for reaching
your goal of a healthy trim and fit body. Over the past 20 years,
there have been dozens of studies that have proven the benefits
of brisk walking.

Thousands upon thousands of people have improved their health
and lost weight by the diligent habit of walking. If you think that
walking does not provide the same benefits as other more vigorous
exercises,think again.

A study published in the September 2002 New England Journal Of
Medicine showed that postmenopausal women who walked regularly
lowered their risk for heart disease just as much as women who did
more vigorous exercise, such as playing sports or running.

This study suggests that walking is just as good for your heart as
heavy exercise. I spoke with study author Dr. JoAnn E. Manson,
Chief of Preventive Medicine at Brigham and Womens Hospital,
Professor of Medicine, at Harvard Medical School. She said, "The
study provides compelling evidence that walking and vigorous exercise
provide similar heart benefits, about a 30% to 40% reduction in the risk of
cardiovascular disease with 30 minutes per day of either activity."

I also asked her about the benefits of making brisk walking a
positive habit, and she responded, "they could surely walk away from heart
disease and several other chronic diseases. We have also found that brisk
walking for at least 3 hours a week can lower the risk of stroke, type 2
diabetes, and breast cancer. No pain, no gain, is an outdated notion;
exercise doesn't need to be strenuous or uncomfortable. It can be easy and
enjoyable." Even though the study consisted solely of women, it is likely that men
would experience similar benefits from the positive habit of brisk walking.

Here are additional benefits you will receive from your habit of
brisk walking:

* Walking burns calories and helps you lose weight and burn excess
body fat.
* Walking can help to improve your posture.
* Walking requires no special equipment or gyms.
* Walking can help lower blood pressure and help prevent
circulatory and heart
disorders.
* Brisk, aerobic walking will give you the benefits of other
exercises, such as
jogging and cycling, but without the risk of injuries.
* Walking at night can help promote better sleep.

*Walking increases the amount of oxygen in your bloodstream.
*Walking helps elevate good levels of cholesterol.
*Walking can help ease lower back pain.
*It improves mental performance and mood.
*It helps build bone strength.
*It helps reduce anxiety and stress.
*It Helps to boost your immune system.
*It slows the aging process.
*It helps to prevent certain cancers.
*Walking regularly can help prevent osteoporosis.

Getting Started

It's easy to get started with your walking habit....just walk out
your front door and keep going! The best time to walk is in the
morning. You are more likely to continue walking on a daily basis
as you will have less distractions in the morning. Remember, your
goal is to make walking a positive movement habit. In the morning,
you are likely to have better control of your time; as the day
progresses you are more apt to be interrupted by your daily
responsibilities.

With that said, if you cannot walk in the morning, it is better to
have a daily walking habit at any time then no walking habit at all.
It's best to start your daily walking habit by walking for just 10 minutes.
After a few days of walking just 10 minutes, you can increase to 20 minutes
and then 30 minutes. Your goal is to acquire a daily positive habit
of walking 30 minutes.


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