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    A Walk A Day... : Article No.3

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    Eunice Agustin
    An 8-year study found that people who walked 30 minutes per day had a lower risk of premature death than those who did not exercise regularly. Walking can help reduce blood cholesterol, lower blood pressure, increase cardiovascular endurance, boost bone strength, and burn calories to maintain a healthy weight. While walking primarily works the legs, stretching the back, shoulders, and arms before and after is recommended. Beginners should start with short, slow walks and gradually increase distance and pace. Experts recommend walking a minimum of 20 minutes per day for fitness, though splitting it into two 10-minute sessions is also effective.

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    A Walk A Day... : Article No.3

    Uploaded by

    Eunice Agustin
    33 views4 pages
    An 8-year study found that people who walked 30 minutes per day had a lower risk of premature death than those who did not exercise regularly. Walking can help reduce blood cholesterol, lower blood pressure, increase cardiovascular endurance, boost bone strength, and burn calories to maintain a healthy weight. While walking primarily works the legs, stretching the back, shoulders, and arms before and after is recommended. Beginners should start with short, slow walks and gradually increase distance and pace. Experts recommend walking a minimum of 20 minutes per day for fitness, though splitting it into two 10-minute sessions is also effective.

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    An 8-year study found that people who walked 30 minutes per day had a lower risk of premature death than those who did not exercise regularly. Walking can help reduce blood cholesterol, lower blood pressure, increase cardiovascular endurance, boost bone strength, and burn calories to maintain a healthy weight. While walking primarily works the legs, stretching the back, shoulders, and arms before and after is recommended. Beginners should start with short, slow walks and gradually increase distance and pace. Experts recommend walking a minimum of 20 minutes per day for fitness, though splitting it into two 10-minute sessions is also effective.

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    © All Rights Reserved
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    Download as doc, pdf, or txt
    33 views4 pages

    A Walk A Day... : Article No.3

    Uploaded by

    Eunice Agustin
    An 8-year study found that people who walked 30 minutes per day had a lower risk of premature death than those who did not exercise regularly. Walking can help reduce blood cholesterol, lower blood pressure, increase cardiovascular endurance, boost bone strength, and burn calories to maintain a healthy weight. While walking primarily works the legs, stretching the back, shoulders, and arms before and after is recommended. Beginners should start with short, slow walks and gradually increase distance and pace. Experts recommend walking a minimum of 20 minutes per day for fitness, though splitting it into two 10-minute sessions is also effective.

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    of 4

    ARTICLE NO.

    A Walk a Day...
    An eight-year study of 13,000 people found that
    those who walked 30 minutes a day had a
    significantly lower risk of premature death than
    those who rarely exercised.
    A regular walking program can help:
     Reduce blood cholesterol
     Lower blood pressure
     Increase cardiovascular endurance
     Boost bone strength
     Burn calories and keep weight down

    Get Ready!
    A walking program is simple to start. All you need are comfortable clothes and shoes. Layer
    loose clothing, keeping in mind that exercise elevates the body's temperature. Shoes specifically
    designed for walking are best.
    Every workout should begin with a brief warm-up and a few simple stretches. Walk around the
    house or in place for a few minutes to get the blood flowing to the muscles before you attempt to
    stretch them. Although walking primarily works the major muscles of the legs, don't forget to
    stretch your back, shoulders and arms. This will help to loosen up any tension you may be
    carrying and make your walk more enjoyable as well as more effective.

    Get Moving!
    Beginning walkers can make their workouts less strenuous by limiting how fast and far they
    walk. Keep in mind the following:
    Walk short distances. Begin with a five-minute stroll and gradually increase your distance.
    Forget about speed. Walk at a comfortable pace. Focus on good posture, keeping your head lifted
    and shoulders relaxed.
    Swing your arms naturally, and breathe deeply. If you can't catch your breath, slow down or
    avoid hills.
    Be sure you can talk while walking. If you can't converse, you are walking too fast.

    Get Fit!
    Walking is one fitness activity that allows you numerous options. Once you have reached a point
    where you can walk a few miles with relative ease, you can start to vary the intensity. Walking
    hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs.
    Concentrate on lengthening your stride or increasing your speed. And don't forget to reward
    yourself after each workout with a few minutes of relaxing stretches to help prevent sore
    muscles.
    Listening to lively music while you walk is also a great way to energize your workout. But if you
    wear headphones, keep the volume down and watch out for traffic that you may not hear.

    Keep track of your progress. Many experts recommend that you walk a minimum of 20 minutes
    a day. But there are no hard and fast rules. Fit walking into your schedule whenever you can.
    That may mean two 10-minute walks each day, or even hour-long walks two to three times a
    week. The best schedule is one that keeps you walking and keeps you fit!

    Article prescribed by:


    The American Council on Exercise
    The American Council on Exercise (ACE) is the largest nonprofit fitness certification, education
    and training organization in the world.
    ARTICLE NO. 3

    Summary
    Walking is one of the easiest tasks to do, but it serves an important role on our physical
    fitness and health. We gain unexpected benefits from it. Walking for 30 minutes a day can help:
    reduce blood cholesterol, lower blood pressure, increase cardiovascular endurance, boost bone
    strength, burn calories and keep weight down.
    Get ready! A walking program is easy to start, what we need is just a comfortable clothes
    and shoes. It is necessary for the clothes to be a layer loose clothing considering that exercise
    increases body temperature and for the shoes, it must be carefully chosen, shoes specifically
    designed for walking are best. Before you take a walk do not forget stretch your back, shoulders
    and arms even though walking works the major muscles of the legs, this will also make your
    walking enjoyable and more effective.
    Get Moving! As a beginner you should know how to limit your speed and how far will you
    walk. Keep always in mind to begin to walk short distances then gradually increase your
    distance,
    Swing your arms naturally, and breathe deeply and be sure you can talk while walking.
    Get fit! Be sure that you are always on track. It’s been recommended many experts that one
    must walk a minimum of 20 minutes a day. But remember there are no hard and fast rules. Fit
    walking into your schedule whenever you can. That may mean two 10-minute walks each day or
    even hour-long walks two to three times a week. The best schedule is one that keeps you walking
    and keeps you fit!
    Walk a day! Get started to maintain a healthy lifestyle!
    ARTICLE NO. 3

    Reflection
    At first I thought walking is an ordinary activity but this article thought me that ‘walking’
    also plays a very important role in our lives as individuals. I learned that regular walking, like
    most regular activities, is good for us because this cardio-vascular exercise strengthens the heart
    and lungs, increasing overall fitness. Together with other physical activities, it can also help with
    weight loss and tone up muscles.
    I also thought of walking for 30 minutes a day can help: reduce blood cholesterol, lower
    blood pressure, increase cardiovascular endurance, boost bone strength, burn calories and keep
    weight down. It is really good for bones and improves the body’s cardiovascular system. It can
    also help boos circulation.
    Maintaining our posture also makes a huge contribution in obtaining the maximum benefits
    from walking. Get Ready! Get Moving! Get Fit! always in walking. Like any other exercises,
    walking does follow a systematic procedure. It is done appropriately and correctly.
    We must get up now and get started. Walk tall, walk smartly with head held high to achieve
    and attain physical fitness and health.

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