By: Monica Tomalka LifeWorks consultant, LifeWorks 2019

Exercise, including walking, is good for your mind, body and soul.

Consider these facts:

Walkers live longer. Research shows that fit and active people who walk have about half the risk of cardiovascular disease compared to unfit, inactive people. Brisk walking conditions the heart, improves muscle tone, and helps with back pain, osteoporosis, respiratory problems, Type 2 diabetes and arthritis. It also helps to reduce blood pressure and the risk for certain types of cancer.

Walking burns calories. For every mile you walk, you may burn 95 to 100 calories. Walking is a great way to lose weight, keep the weight off, and stay in shape.

Walking helps you sleep better.

Walking relieves stress and symptoms of depression. Research shows that when people who are depressed start a walking routine, they become less depressed.

Getting Started on a

Walking Program

To stay fit, you need to get at least 150 minutes of moderate-intensity aerobic exercise every week, the Centers for Disease Control and Prevention has found. Aerobic exercise makes you breathe harder and your heart beat faster. One of the best ways to get enough aerobic exercise is to walk briskly on a regular basis.

Fit more walking into your life:

1. Plan walks with family and friends. Plan to walk with a friend at the beginning of the day or with a family member or your partner at the end of the day.

2. When you are walking indoors on a treadmill, listen to music or an audio book to keep your walk interesting.

3. Walk at work and when you’re running errands. Park further away at the supermarket. Avoid elevators and escalators. Take the stairs whenever you can. Walk a few laps on the floor during breaks or go outside and walk around the block. Walk to a co-worker’s space rather than calling or sending an email. Consider having some “walking meetings” at work. Walk to your neighbor or friend’s house instead of calling.

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