Walking is a good, safe, easy on the joints alternative. You can vary your speeds - fartlek walking - to vary the degree of difficulty. Real Age recently published an on-line article about walking and interestingly enough, made it easy to understand.
Real Age Article:
Can't squeeze in a daily walk? You may not have to. In their recently updated book, YOU: The Owner's Manual, RealAge experts Michael Roizen, MD, and Mehmet Oz, MD, say that a mere 20 minutes of moderately intense exercise 3 days a week may be all you need to help lower lousy (LDL) cholesterol, raise healthy (HDL) cholesterol, and knock blood pressure down a few points. Those 20-minute sessions will strengthen your heart muscle and help you lose weight, too.
Your inner voice may cheerlead you into thinking longer walks equal more pounds lost, but research shows it may not be so.
Long walks may be best for someone more fit, but shorter strolls -- about 30 minutes 5 days a week -- could be all you need in the first 3 months of a walking program to achieve the weight-loss benefit you seek. Once you're feeling stronger, and the walking is easier, add minutes and intensity to reach your next goal. That'll give your inner voice something to cheer about.
In a 12-week study of significantly overweight women, those who walked for 30 minutes 5 days per week lost weight at a rate similar to that of women who walked for 60 minutes 5 days per week. Researchers speculate that greater health benefits from longer walks probably start to kick in after 12 weeks. Your weight and fitness level will likely determine how your body responds to exercise programs of varying degrees of intensity and duration.
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