The benefits of physical activity depend on three elements: the intensity, duration, and frequency of exercise. At Doctor for Life we strongly suggest adding in daily physical activity to round out your Healthy Lifestyle Program. We not only suggest it, in our programs we test your ability through Fitness Assessments, a written prescription, personal trainers and we are here every step of the way for your success.
Because walking is less intensive than running, you have to walk for longer periods, get out more often, or both to match the benefits of running. As a rough guide, the current American Heart Association/American College of Sports Medicine standards call for able-bodied adults to do moderate-intensity exercise (such as brisk walking) for at least 30 minutes on five days each week or intense aerobic exercise (such as running) for at least 20 minutes three days each week. That makes running seem much more time-efficient — but if you factor in the extra warm-ups, cool-downs, and changes of clothing and shoes that runners need, the time differences narrow considerably. Add the time it takes to rehab from running injuries, and walking looks pretty good. Mix and match to suit your health, abilities, personal preferences, and daily schedules. Walk, jog, bike, swim, garden, golf, dance, or whatever, as long as you keep moving.
Benefits of walking for your health
The cardiovascular benefits of walking offer a great outcome for the effort; like other forms of regular moderate exercise, walking improves cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress. And if cardiac protection and a lower death rate are not enough to get you moving, consider that walking and other moderate exercise programs also help protect against dementia, peripheral artery disease, obesity, diabetes, depression, colon cancer, and even erectile dysfunction.
Walking the walk
Walking has it all. Simple and natural, it doesn’t require any instruction or skill. It can be a very modest form of exercise or it can demand enough skill and intensity to be an Olympic sport. You can walk alone for solitude or with friends for companionship. You can walk indoors on a treadmill or outside in the city or country, at home or away. You can get all the benefits of moderate exercise with a very low risk of injury. And to boot, walking is inexpensive.
Walking and weight loss
Exercise burns calories. In the case of walking and running, the calories you burn depend much more on the distance you cover and your body weight than on your pace. This table shows calories burned per mile of walking or jogging on the level for people of varying weights:
A hundred or so calories a mile might not seem like much, but they can add up to better weight control. Give Doctor for Life a call today to get your personal fitness prescription and make that first step to better health. 864-640-0009
Walking calorie calculator
Your weight of 120 lbs burns approximately 85 calories per mile
Your weight of 140 lbs burns approximately 95 calories per mile
Your weight of 160 lbs burns approximately 105 calories per mile
Your weight of 180 lbs burns approximately 115 calories per mile
Your weight of 200 lbs burns approximately 125 calories per mile
Your weight of 220 lbs burns approximately 135 calories per mile