Chapter 9 – Fitness Walking
Posted on 16. Mar, 2010 by Becky in UVU Online Curriculum
Walking Is Just As Effective As High-Intensity Activities Like Running and Gym Workouts
That’s right; you don’t have to torture yourself by working out long hours at the gym or running several miles. You can forget about the “no pain, no gain” exercise philosophy.
Research has shown that moderate intensity activities, such as brisk walking, are just as good for you. And if you don’t have a half hour to an hour a day to dedicate to walking, you can break it up into short, 10-minute walks throughout your day.
It is easy to incorporate this exercise into your daily routine. Try going for a brisk walk in the morning, at lunch and again in the evening. Before you know it, you’ve incorporated thirty minutes of exercise into your day. You can even walk in place if you can’t head outdoors.
Fitness walking, also known as aerobic walking, will help you lose weight and maintain your overall physical fitness and a healthy attitude toward life. The benefits of walking, including physical and emotional, are incredible!
Did you know that walking can boost your metabolism, improve your moods and reduce your risk of heart disease? These are just a few of the amazing benefits of walking.
You’ll soon begin to look and feel better. You’ll notice you have more energy to do the things that are most important to you. You can walk alone, with your family or friends or even with your dog. It’s a sport you can take with you on vacation. All you need are good walking shoes and you’re ready to go. Don’t wait another minute to begin enjoying the many benefits walking will bring to you!
This site combines precise information combined with the latest research from the experts to give you the most detailed and up-to-date guide on walking and fitness.
This website will help you create a healthy lifestyle. So grab your favorite pair of shoes and let’s start walking!
Aerobic Mom Newsletter!
Baila Pa Emociona Calypso
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KyLynn
29. Sep, 2010
I try walking most places instead of driving as well as taking the ‘long walk’ to class (as long as I have the time I guess) but I feel this helps a lot throughout the busy college life. Park at the end of the parking lot, take stairs (there are plenty on this campus) and walk outside to enjoy the sun :]
I also can’t tell you enough how much I love you as a teacher and I hope to take classes from you in the future! I tell my husband at least once a week (usually Fridays around 8:00) that I want to be like my Zumba teacher when I grow up :]
Becky
30. Sep, 2010
KyLynn,
You just made my day! Thanks for your kind words! I love Zumba and I hope I can always share that feeling with my students. It’s a great way to start the weekend, don’t you think?
Kjera Nunez Rigotti
24. Oct, 2010
I agree with KyLynn. On campus, there are many opporunities to fit walking into your day (especially if you have a free parking pass). It is nice to walk in the sunshine. If it gets too cold, you can just walk inside the buildings instead of outside. I also walk as many other places as possible. When i take the kids to the park, we walk there. It is almost as fun as the actual park, because it feels good to move, and it is an excellent time to chat with the kids and see how they are doing.
You were right when you told us that Zumba will be our favorite class. For me it is for sure! I can not believe how wonderful it is. To be exercising and smiling at the same time is marvelous!
Teresa
11. Nov, 2010
It is very inspiring to know walking is such a great excersise with so many advantages! I work a desk job so I take any opportunity to at least walk around the warehouse to get some excersise in my day. We live in such a beautiful place with so many trails and parks that we really don’t have an excuse not to excercise.
With my stressful schedule between work and school, I will make an effort to go walking at least 20 minutes a day.
Thanks for making our Zumba class so fun and enjoyable!
Becky
12. Nov, 2010
I am a BIG proponent of walking & really any kind of exercise that fits in easily with an active lifestyle. Being healthy does not require a gym membership! But, taking classes like Zumba definitely take our fitness level up a notch, and keep it fun. Thanks for your comments!
Alicia Washburn
22. Nov, 2010
Walking is a very good thing for our body and help us to keep our body active. For me walking just for walking is very boring, therefore, if I plan some destination the walking exercises are more fun, like reach the top of a mountain or snow shoing otherwise, I never like to walk.
Carlie Jo Owen
02. Dec, 2010
Like others going to school and living in an apartment complex you can get many opportunities for walking instead of taking the shortcuts or elevators. At school if i have the time to i take the long way to class and the way with most stairs, even though after you do squats at zumba your legs don’t want to take the stairs. When going to my apartment i always take the stairs, never take the elevator. When you go shopping you can also park farther away instead of driving around for hours trying to find a good parking spot; just park at the end and get your exercise for the day, or part of it anyways!!
Becky
02. Dec, 2010
Great ideas Carlie!
Becca Bjorkman
08. Dec, 2010
This article gave me hope, and MOTIVATION! I love that you included the facts that it can boost metabolism and improve your moods! I work in a fast-paced restaurant and am lucky to get the chance to get a small workout in while doing my job! Especially those crazy weekend nights where everyone is running around trying to please the customers! Also, I feel that I use the weather as an excuse, but let’s be honest, it’s not THAT cold outside, yet! I have twin girls who LOVE getting outside any chance they get. How hard would it be for me to bundle em up and take them for a [brisk] walk around the block? They’d love it and I think I definitely would benefit from it. I definitely know what I’m going to do tomorrow after I get home from Zumba!
Noel Seegrist
10. Dec, 2010
I loved this article because I would refer back to it whenever my dance conditioning teacher would tell us it’s better to run than to walk! It also helped me to motivate my mom. She struggled with jogging but felt like she wasn’t doing anything by walking, but after knowing this it helped her stay motivated until she got in enough shape that she was able to jog.
Michelle
17. Mar, 2011
Wow! I had not idea that walking was really that good for you! Who would have thought it did all those good things for your body. I often walk my dogs or walk in the summer, but i hardly ever think of it as exercise. I think of it more as beneficial for the dogs or to clear my mind.
My mother is a big walker. She recently got an awesome podometer and she is using every day to keep up with her goals! I would like to jump on the walking train and start with some goals! Do you have any other tips for walking, and is it better outdoors or on a treadmill. Thanks so much!
Becky
17. Mar, 2011
I also love the fact that walking can be part of an overall healthy lifestyle, especially as a busy mom of 3 young kids. We love to go on walks and bike rides, and it’s nice to do things with the family that keep us all in step with an active life. As far as treadmill or outdoors, really whatever fits into your schedule and life better will work. From a training perspective, outdoors is nice because you get naturally-occurring changes in incline and intensity. Also, you use your muscles more naturally and more thoroughly since you are not on a surface that is pushing you forward. Not to mention the fact that spending some time outdoors is so good for your soul.
Melissa Porter
22. Mar, 2011
I agree with what everyone said. I love walking and it is free. It is a great way to get exercise. It is something you do all the time. It is important to encorportate walking more in your life each day. It is so easy to do.
I’m going to try to walk more throught the day when i’m not on campus. I will try getting off the bus a little further from my apartment. The possiblities are endless.
Thanks for all you do, you are a great teacher. I think it is amazing how you made this website and help other moms with fitness. It is cool how you support other moms. I also hope to do close to what you do someday. I will defiantly exercise with my kids and ohter moms.
I will promote physicall activity. That is what i want to do wih my major community health. Obesity prevention.
Do you think walking slower or faster is better? Which is more beneficial?
Becky
22. Mar, 2011
Great thoughts, Melissa.
As for your question, a study was just released that showed that you have to walk at least 3 mph, at a “brisk pace” to get health benefits from walking, and walking even faster at a “very brisk pace” is better, particularly if weight loss is your goal. Just remember, if you’re going to consider your “walk” as part of your overall fitness routine, you’ve got to do more than just stroll!
Jerri
28. Mar, 2011
This is great! I didn’t realize how beneficial walking was. I knew that walking was better than doing nothing, but the fact it is comparable to other exercise when done briskly with effort makes all the difference. Thanks I needed a back up for the summer months when life gets crazy and you don’t get the time you need to really workout.
Kelley Harper
05. Apr, 2011
I’ve known that walking increases your metabolism but I didn’t realize that it’s just as good as running. Good to know!
Danielle Pringle
07. Apr, 2011
Walking is one of my favorite exercises, especially in the spring, summer and fall. Not only can you get all the benefits from walking but you can get out enjoy the fresh air, sunrise/sunsets, and family and friends.
brenda contreras
21. Apr, 2011
Okay I know this is going to should like Im an idiot but I always thought that walking was never good enough. I know that Im always so tired to do anything and I feel so tired all of time. I force myself to walk up stairs but midway I feel like I need to stop to catch my breathe, yea it is that bad. My body must desperatly need nutrients and exercise. I wish I had as much energy as you.
Now that I know walking is actually good for you, I will start my exercise by walking but I do that at school anyway (if that counts) because parking is such a pain but I feel like that doesnt even give me any energy. I tried taking iron pills but Im still fatigue. Boo for me!
Becky
21. Apr, 2011
Brenda,
Don’t get down on yourself–give yourself props for what you do–and hiking all over campus definitely counts toward your goals of living a more active lifestyle. Work at feeling good about every small action you take towards becoming the person you want to be and QUIT criticizing yourself. Every time you catch yourself saying something negative to yourself–STOP–and remind yourself that you deserve more respect than that. You certainly wouldn’t treat anyone else so harshly, so don’t treat yourself that way either. Celebrate the small accomplishments and little by little you will find that you are becoming the person you want to be. You have some extra challenges with your health, but with determination and a positive attitude, they can be overcome. Good luck in all you do Brenda.
@Li
01. Jul, 2011
Walking is nice! and you can take it anywhere to do!
Ana Hastings
15. Jul, 2011
I find it surprising that walking is just as effective as a intensive fitness activities.That is great. It is true that walking can boost your mood. Fresh air, sunshine…walking is my favorite fitness activity. I will start taking short walks throughout the day and that way I won’t have an excuse that I don’t have enough time to exercise
Maira Bardales
16. Jul, 2011
I looove going on a walk with my son everyday!! I get a good exercise and he gets to go out and play! The best part is that it’s FREE and you can do it everywhere!!
Adriana Bardales
16. Jul, 2011
I love walking! I’m not the best in shape so walking is the perfect way for me to start getting in shape
@Li
16. Jul, 2011
for real–the time adds up quickly, breaking it down into smaller increments makes you feel like you haven’t been working out forEVER but you still get the benefits as if you had
wonderful!
Jerri Kolb
06. Dec, 2011
Walking has been my backup fitness remedy. I have been taking the stairs too. Whenever I go to the dentist or doctor I take the stairs instead of the elevator. Sometimes I notice who is entering the elevator and have noticed that I get to the second or third floor before they do ( the elevator opens as I walk past the elevator).
Thanks for reminding there are other ways to stay fit.
Aubrey J.
09. Dec, 2011
It’s so hard to believe this! Really? Walking is just as good as running? Gives you all the same benefits and you don’t have to kill yourself working out? It’s a concept I don’t think many people live by at all. I wish I could remember where I read this article or whom it was by but I believe that this is true: the human body is meant for walking. It is designed that way. Running over time wears it down, but walking can strengthen and give you all the benefits. So cool. I have been trying to come up with a great workout plan for pregnancy and I guess walking is going to have to be part of it- it sounds like it really helps.
Marie Bradford
10. Dec, 2011
Walking is something that I have always enjoyed doing, but I was unaware of the health benefits. I always thought I had to have more intense of a workout to increase my health, especially long term. Going to the gym is hard to fit into my schedule, though. So it is refreshing and inspiring to hear that some brisk walking will still help my overall health as much as it does.