Step Into Walking

Risk of Heart Disease (our biggest killer) drops by nearly half with just 1 hour per week of physical activity.

 

Walking is an easy way to start getting into shape. The Mayo Clinic has introduced a 12-week walking schedule from the National Heart, Lung, and Blood Institute.

Here is the 12-week schedule to help people follow a simple walking routine. As you can see the length of the walking time and intensity increases per week, to help a person get into shape slowly and ease their way into a better lifestyle    

Week

1. 

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

 

Warm-Up

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

Brisk Walking

5 minutes

7 minutes

9 minutes

11 minutes

13 minutes

15 minutes

18 minutes

20 minutes

23 minutes

26 minutes

28 minutes

30 minutes

Cool- down

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

5 minutes

 

(Mayo Clinic Staff 2013)


Benefits of Walking

There are countless physical activities out there, but walking has the lowest dropout rate of them all! It's the simplest positive change you can make to effectively improve your heart health. Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

 

  • Reduce the risk of coronary heart disease
  • Improve blood pressure and blood sugar levels
  • Improve blood lipid profile
  • Maintain body weight and lower the risk of obesity
  • Enhance mental well being
  • Reduce the risk of osteoporosis
  • Reduce the risk of breast and colon cancer
  • Reduce the risk of non-insulin dependent (type 2) diabetes

There are really so many benefits for such a simple activity! 

 

"Walking is also the most common weight-bearing activity, and there are indications at all ages of an increase in related bone strength."

Gains in fitness are especially valuable for elderly, as they make fitness gains in the same proportion as youth.

Improved physical activity results in higher cardio respiratory function and greater endurance>>> Improved endurance allows sustained activity without fatigue and muscle soreness>>>More energy is expended as capability, confidence, and self-efficacy increase.

Physical activity can improve mental health. It allows time for reflection, calms nerves, stimulates relaxation, and unwinding. Invite a companion to increase relationships. So go for a walk!

Citation

 

The Benefits of Walking. (n.d) American Heart Association. Retrieved 01 Apr. 2014. http://www.startwalkingnow.org/whystart_benefits_walking.jsp

 

Morris, J., & Hardman, A. (1997). Walking to health. Sports Med, 306-332.

 

23 and 1/2 Hours: What Is the Single Best Thing We Can Do for Our Health? YouTube. YouTube, 02 Dec. 2011. Retrieved 01 Apr. 2014. http://www.youtube.com/watch?v=aUaInS6HIGo

 

Fitness. (n.d.). Get walking with this 12-week walking schedule. Retrieved April 1, 2014, from http://www.mayoclinic.org/healthy-living/fitness/in-depth/walking/art-20050972

Related Links

 

 

Mayo Clinic

 

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