Walking To Prevent Heart Diease

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This week’s American Heart theme is to move more. Move more and sit less! Building into daily activity is one step at a time. Walking is one of the easiest ways to move more! For most people, it’s safe, easy to stick with, and low- or no-cost. It doesn’t require any special skills or equipment. For such a simple activity, it has so many benefits.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week. That is 30 minutes a day, 5 days a week.

If it’s been awhile since you been active, simply start walking. Park further away to increase your daily steps. Grab a friend or family member and go for a walk. Start slow but also listen to your body, if are experience any discomfort, stop and discuss with your doctor. Other non-impact exercise is swimming and cycling to incorporate into moving more.

Research has shown that walking at a lively pace at least 150 minutes a week can help you:

  • Think better, feel better and sleep better.
  • Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer.
  • Improve your blood pressure, blood sugar and blood cholesterol levels.
  • Increase your energy and stamina.
  • Improve your mental and emotional well-being and and reduce risk of depression.
  • Improve memory and reduce your risk of dementia.
  • Boost bone strength and reduce your risk of osteoporosis.
  • Prevent weight gain

American Heart has a great article “why is Walking the Most Popular form of Exercise”. Which provides additional resources.

Want to create your own walking club American Heart has a article on this topic. Start or Join a Walking Club

Adding a pedometer is a great tool to help increase those steps. Pedometers aren’t 100% accurate but I believe it’s a great tool to help gauge your daily steps and set goals week to week to increase your weekly average steps. I love my Fitbit but here are some other budget friendly watches

Letsfit Fitness Tracker HR, Activity Tracker Watch with Heart Rate Monitor, IP67 Water Standard Smart Bracelet with Calorie Counter Pedometer Watch for Kids Women Men
Lintelek Fitness Tracker, Slim Activity Tracker with Heart Rate Monitor, IP67 Waterproof Step Counter, Calorie Counter, Pedometer for Kids, Women, Men and Gift
Fitbit Inspire HR Heart Rate & Fitness Tracker, One Size (S & L bands included)