Chicago has to be one of the best cities in the world to enjoy a nice walk. The lakefront is beautiful with the city skyline, Lake Michigan and the awesome scenery with the sail boats, water and parks. Even if you don’t live in downtown Chicago, your community as some spot where you can take that brisk walk everyday to maintain a healthy weight and prevent disease.
The great part about walking is that you don’t have to be in tip-top shape to start a walking routine. Start off a few steps a day and increase your time and steps as the weeks go on and build yourself up until you are taking those brisk walks regularly. The benefits of a brisk walk are worth the energy it takes to get going.
According to recent report from Harvard School of Public Health research fellow Anne Lusk you need to step up your pace to at least 3 miles an hour. The long-term study of 18,000 permenopausal women, Lusk found that the women gained an average 20-1/2 pounds each over 16 years — but the women who walked briskly or bicycled gained less weight than those who walked slowly.
Walk briskly as if you were late for your bus. You can also gauge your steps in this way:
• Less than 3 mph is considered slow walking.
• More than 3 mph is considered brisk walking.
• More than 4 mph is considered very brisk walking.
Calculate your speed by counting your steps for one minute — 3 mph is about 120 steps a minute. 4 mph is about 135 steps a minute. Use this gauge while you are walking. Grab your ipod, some good walking shoes and get moving.
Walking can transform your health. It helps prevent strokes, lowers blood pressure and helps diabetes. With African-Americans twice as likely to have hypertension and four times more likely to die from hypertension a brisk walk 3 or 4 times a week will really help. It reduces the risk for heart disease and even helps prevent breast cancer.
Walking doesn’t cost you anything; you feel better, gain more energy, feel great and get good results, so “get to stepping!”
Read more tips for avoiding weight gain with menopause:
Ways to avoid weight gain after menopause
Comments
I have to do my walking around midnight - texas is just too darn hot and humid to do it during the day!
I love going for walks. You can do it with family and friends, you get some fresh air, and you can enjoy nature or meet new people.
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