Walk with Spirit

Walk with Spirit

What’s something cheap, easy and healthy that you can do virtually anywhere on earth?

It may not get the attention of other physical activities, but when it comes to sheer numbers, walking tops the list. Walking is the most popular form of exercise, according to the President’s Council on Physical Fitness. And it’s an activity that doesn’t lose you as you get older. Men over age 65, for instance, were found in a recent study to be the most frequent walkers.


Why all the walk talk?

The health benefits are huge. According to the President’s Council on Physical Fitness and the National Institute of Diabetes and Digestive and Kidney Disease, a regular walking program can help:

  • lower resting heart rate
  • reduce blood pressure
  • burn excess calories
  • reduce stress 
  • increase muscle tone


Fact is: sitting too much isn’t healthy

Too little physical activity plays a role in obesity and high blood pressure, which leads to all sorts of other health problems. So a walking program is a great way to start reducing your risk of things such as heart attacks and stroke.


Getting started

Be mindful of your body. If you answer “yes” to any of the questions below, it is very important that you discuss any exercise plans with your doctor.

  • Have you ever been told you have heart problems?
  • When you do something active, do you get chest pain or pain on the side of your neck, or in your shoulder or arm?
  • Are you out of breath after exertion?
  • Do you have high blood pressure?
  • Do you get dizzy?
  • Do you have joint issues, such as arthritis, that could be made worse
  • Has your life been relatively sedentary and are you over 50?


How much walking should you do?

To get the benefits of walking, you just need to start stepping. But here are some things to think about as you’re strolling down the road or treadmill:

  • Try to work your way up to about 45 minutes three to four times a week. That should be the goal, not something you do right away. Shorter distances and less time are the watchwords starting out.
  • Don't forget to warm up, cool down and stretch—both before and after walking.
  • You’ll burn about the same amount of calories from walking or running a mile. Walking, however, is easier on your joints. 
  • It’s one of those times that being heavier pays off: Heavier people burn more calories walking the same distance than do lighter people.