When going thru basic training for the National Guard, my son said that they were taught “calories in – calories out”. In other words, if you eat, you must exercise. I’ve tried to take that approach, but since I’m not in the Army, I figure I DON’T ALWAYS have to stick to it. See, I am really good with the calories in – the calories out seem to suffer!
I am, in all seriousness, trying to stick to a healthy regime by routinely walking. I used to be a runner, but my knees finally succumbed to the joint damage running eventually inflicts.
Walking is one of the simplest and safest aerobic exercise you can do. It helps to strengthen your bones, control your weight, and condition your heart and lungs. Being consistent in your walking routine is one of the most important factors in developing a healthy physical activity program. Research has shown that people who walk approximately 20 to 25 miles per week outlive those who don’t walk – by several years.
Facts about walking:
• On average, every minute of walking can extend your life by one and a half to two minutes. That’s a two for one trade-off!
• Walking an extra 20 minutes each day will burn off seven pounds of body fat per year.
• To burn off one plain M&M candy, you need to walk the full length of a football field. Oh my gosh! Thank goodness for Starbursts!
• Longer, moderately paced daily walks (40 minutes at 60 percent to 65 percent maximum heart rate) are best for losing weight.
• Shorter, faster walks (20 to 25 minutes at 75 percent to 85 percent maximum heart rate) are best for aerobic conditioning.
More walking benefits:
• Improves efficiency of your heart and lungs
• Burns body fat
• Raises your metabolism so you burn calories faster, even when resting
• Increases your energy level
• Relieves stress
• Reduces cholesterol level
• Lowers high blood pressure
• Aids rehabilitation from heart attack and stroke
• Helps promote restful sleep
• Strengthens muscles of your legs, hips and torsoe
• Strengthens your bones and reduces bone density loss in older women
• Reduces joint stiffness due to inactivity or arthritis
• Relieves most cases of chronic backache
• Improves flexibility
• Promotes healthier skin due to increased circulation
• Improves mental alertness
• Spurs intellectual creativity
• Helps prevent and/or reduce depression
• Improves your self esteem
• Helps control addictions to nicotine, alcohol, caffeine and other drugs
As you can see, walking is one of the best exercises there is for getting in and staying in shape, and putting one foot ahead of the other may be the easiest form of exercise around.
One more thought: maybe I should forego the Starbursts – a habit that will not be easily broken!
Walk on, America!