| When you think of exercise and how you should be | | | | diversion from the stressors and tensions in your life, |
| doing more of it do you automatically imagine things like | | | | and gives you a chance to clear your mind, calm down |
| running, aerobics, going for a swim or to the gym? Not | | | | and relax.Ease depressionThere is much research to |
| to mention the latest fitness gadgets and gimmicks. | | | | suggest that regular exercise helps ease symptoms of |
| There is however, another, simpler, perhaps underrated | | | | depression and is a viable alternative to |
| way of getting huge health benefits from exercise, and | | | | antidepressants. The Mental Health Foundation says |
| all you need is your own two legs.General fitness and | | | | that exercise lifts your mood, boosts self-esteem and |
| weight lossRegular brisk walking is a good way to | | | | reduces anxiety, as well as helping to prevent the |
| improve your general physical health, as it reduces the | | | | onset of depression in the first place. Unlike |
| risk of coronary heart disease, diabetes, obesity, | | | | antidepressants walking has no side effects.A joint |
| stroke, high cholesterol, high blood pressure and certain | | | | initiative of the British Heart Foundation and the |
| types of cancer. Walking increases joint flexibility, | | | | Countryside Agency, 'Walking the way to health' (WHI) |
| muscle strength and the efficiency of the heart and | | | | offers organised walks designed specifically to have a |
| lungs.The Department of Health recommends we all | | | | positive impact on people's physical and mental health. |
| do at least 30 minutes of moderate intensity activity | | | | To find a health walk near you, see their website ( |
| five times per week. Even if these episodes are | | | | means of transportationWe were given legs for a |
| broken up into brisk, ten-minute walks it can still help | | | | reason, namely to get us from one place to another. |
| improve cardio respiratory fitness.Walking has an | | | | Legs are the cheapest form of transport we will ever |
| aerobic effect on the body so it burns calories, helps | | | | have. Unfortunately, many of us seem to have |
| reduce body fat and aids weight loss. "Walking one | | | | forgotten this and don't walk anywhere of any |
| mile can burn up at least 100 kcal of energy and | | | | distance.Walking is a good example of incidental |
| walking two miles a day, three times a week, can help | | | | exercise -- it has a purpose other than helping us to |
| reduce weight by one pound every three weeks," | | | | get fit and is a good way to incorporate exercise into |
| says the Ramblers Association.The higher the intensity | | | | our lives without really trying.Sitting in the car in traffic is |
| of the walk the more energy is required, so brisk | | | | not the most enjoyable activity in the world and there |
| walks will give maximum benefit. Brisk walking means | | | | isn't an awful lot you can do to amuse yourself while |
| not overexerting yourself, but keeping things at a | | | | you are at it. Petrol prices, road congestion, pollution, |
| moderate intensity, being slightly out of breath while still | | | | parking nightmares; walking is a far better |
| being able to hold a conversation. But even if you feel | | | | alternative.See the world differentlyAs toddlers, we |
| like taking it slow, this is far better than doing none at | | | | make a great effort to learn how to put one foot in |
| all.Build up your bonesApproximately 3 million people | | | | front of the other so we can embark on our |
| suffer from osteoporosis in the UK, a condition where | | | | exploration of the world around us; taking our first |
| the bones become porous. A loss of bone density | | | | steps is such a milestone in our development. This |
| increases the risk of fractures particularly to the hip, | | | | should serve to remind us of why we should walk |
| wrist and spinal areas. In addition to eating a balanced | | | | more -- we get to see things.When we use the car or |
| diet including adequate amounts of calcium, it is | | | | public transport we miss out on so much -- sights, |
| important to ensure we take regular weight bearing | | | | sounds and smells. When walking we see and notice |
| exercise, which encourages the bones to stay | | | | things we never even knew were there. One thing's |
| strong.The National Osteoporosis Society | | | | for sure, whether you choose to walk in the town or in |
| recommends performing weight bearing exercise such | | | | the countryside, you'll get to see things you'll never see |
| as running, aerobics, tennis or brisk walking for 20 | | | | inside a gym or sitting on your exercise bike in front of |
| minutes three times a week. Research has shown | | | | the television in your living room.There's nothing to |
| walking to be beneficial in warding off the onset of | | | | itWalking is not difficult; it is especially good for people |
| osteoporosis and reducing the risk of fractures.The | | | | who are afraid of being 'sporty'. You don't need to |
| sunshine vitaminFood is not the only place we get vital | | | | invest in any special equipment or clothing (except |
| nutrients. While vitamin D is present in foods such as | | | | perhaps a good pair of walking shoes). You won't feel |
| cod liver oil, some fish and fortified breakfast cereals, | | | | self-conscious doing it and you don't have to be super |
| an important source of it is sunlight. UV rays activate | | | | fit to do it either.You can build up your distance and |
| vitamin D synthesis in the skin, and this is the method | | | | intensity at entirely your own pace, taking it one step at |
| by which most of us meet our vitamin D | | | | a time (pun intended), however you feel most |
| requirements.Vitamin D is important for calcium | | | | comfortable. You are in total control. You can walk |
| absorption, which in turn is important for strong bones. It | | | | alone or make it more social by taking family, friends or |
| is also thought to reduce the risk of certain types of | | | | pets with you. Walking can be many things: functional, |
| cancer. We need sun exposure if we are not getting | | | | enjoyable, relaxing, invigorating; you truly can make it |
| adequate amounts of vitamin D from our diets, and | | | | your own.It does not matter if you choose a quick |
| walking provides a way to regularly spend time | | | | ten-minute walk in your lunch hour or a longer stroll in |
| outdoors.Stress bustingCalories are not the only thing | | | | the evening. Walking can become a sustained habit |
| walking burns off -- an energetic walk is a great way | | | | that continues throughout life and the health benefits |
| to burn up the stress chemicals our bodies produce | | | | can be enormous at any age.For more information on |
| (such as adrenaline) when we are anxious or under | | | | getting started in walking, where you can walk and |
| pressure.A sustained build up of stress chemicals over | | | | how to get the most out of it see Kirby is a freelance |
| long periods of time is linked to ailments such as heart | | | | writer from West Sussex, England and specialises in |
| disease, skin problems, lowered immunity and high | | | | writing about fitness and health. |
| blood pressure. Going for a walk also provides a | | | | |