10 Reasons You Should Walk 10 Miles A Week

Hey everyone.  Today I have a guest post for you from Mary Ward.  Mary operates in the field of nursing and has a website dedicated to helping you get a Bachelor of Science in Nursing (BSN).  If you want to start a career in nursing I highly recommend you check out Mary’s website after reading her informative article.

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Walking is one of the gentlest workouts, yet so very approachable. That’s what makes so many people turn to this form of exercise to maintain a healthy lifestyle, and here are some excellent additional benefits.

1) GENTLE ON THE BODY:- Though walking can burn some serious calories, it is also pretty gentle on the body.  So for those wishing to engage in some form of cardio or working through an injury, walking is an excellent activity.

2) ANYBODY CAN DO IT:- It doesn’t matter if you’re an avid workout worshipper or if you’re just starting out.  If you have a lot of weight to lose or just want to keep in shape—walking is great for everyone!  It helps to tone you up, burn some calories and it’s so approachable that anybody can do it.

3) EXCELLENT CARDIO:- If you need to get in your cardio throughout the course of a week but aren’t sure how to do it, turn to walking.  You just don’t realize how much cardio walking can offer, and if you shoot for a goal such as 10 miles a week, you are sure to fill in your cardio requirement.

4) HELPS TO CLEAR YOUR HEAD:- If you maintain a cardio activity such as walking each and every week, it can help not only with your physical health but your mental as well.  Getting out and walking, particularly on a regular basis such as 10 miles a week, can help you to clear your head and focus on your health.  That’s always good for every aspect of well being!

5) GREATLY BENEFITS WEIGHT LOSS EFFORTS:- Many people turn to power walking for big weight loss results—and it really works!  If you make your goal reachable yet something to work for, then you are sure to burn some major calories in the process.  Walking is a great exercise to turn to if you want to burn some major calories, and aiming for 10 miles per week is an excellent way to accomplish your weight loss goals.

6) PREVENT HEALTH CONDITIONS:- Exercise combined with proper diet as part of a healthy lifestyle can help to prevent certain health conditions.  If you turn to walking as part of your healthy regimen, you can help in the prevention of high cholesterol and even cancer.  So walk to your health!

7) BUILDS UP THE ENERGY:- We all know that if you exercise, you will get instant energy.  If you work towards the goal of walking 10 miles per week, you will be amazed at the amount of energy it provides.  You will feel a natural energy that keeps you going all day long!

GOOD FOR GOAL BUILDING:- If you’ve always wanted to be better about exercise but were intimidated, use a regular walking regimen to help you create goals.  Working towards the goal of 10 miles of walking each week ensures that you have a realistic and very reachable goal for a solid week, and you may just build upon that as time goes on.

9) YOU CAN DO IT ANYWHERE:- Walking doesn’t require fancy equipment or a gym membership, because you can do it anywhere!  If it’s nice out, you can take your walks outside.  If the weather isn’t cooperating you can hit the mall.  There is always a way to walk it out!

10) KEEPS YOU HEALTHY:- If you want to look good, feel good, and stay healthy, then walking is an excellent way to do so.  Walking keeps you feeling good, helps to prevent you from getting sick, and ensures that you maintain a healthy lifestyle.

If you needed a good reason to start a regular walking regimen, pick from any on the list.  Walking is an excellent form of exercise, and anybody can do it!  So try it out, keep with your goal, and see how regular walking can change your life.

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M. Ward writes about how to get a BSN online.

Kick Things Up a Notch: The Top 3 Everyday Cardio Exercises to Help You Stay Fit

Hello everyone.  Today’s article is a guest post from Nick Clipton who manages and writes for the weight gain blog: http://www.buildingbodymuscles.com/.  Nick’s blog contains lots of fantastic muscle building information and also reviews many of the top body building programs so feel free to check it out after you have finished reading.

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The importance of exercising cannot be stressed enough no matter what body type it is that you have.  The human body is made to move and if you are leading a sedentary lifestyle with hardly any exercise, there is a big possibility for you to experience health problems that you would otherwise not have with regular exercise.

How Cardio Exercises Offer More than Just Benefits for the Heart
Among the many types of exercises that you can perform on a regular basis are cardio exercises.  First up, let us try to define what this type of exercise is all about.  It is a sustained, rhythmic activity which works the large muscle groups like the legs.  The word cardio is there because the sustained activity helps elevate the heart rate – although you need to make sure that the exercises would not tire you out.

The main benefit of cardio exercise is to improve your cardiac function by preventing cardiovascular disease and reducing your blood pressure.  But unlike what many people think, cardio exercises do more than just provide benefits for the heart.

This type of exercise also:
- Helps with your weight loss program by burning calories.
- Improves the quality of sleep and endurance.

The Top 3 Everyday Cardio Exercises to Help You Stay Fit
Now that you have an idea about the benefits that you will get to have with cardio exercises, which particular activities can you do on a regular basis that will help you stay fit?

Here are the top three cardio exercises for you:

1. Walking
As far as cardio exercises are concerned, the rule is: the simpler, the better.  Walking is one of the most underrated cardio exercises there is. With the convenience offered by elevators, escalators and public transport, most people do not even get a chance to walk as they travel to and from the office.

So if you want to lead a heart-friendly life, go back to the basics and start walking again. It’s a low-impact activity that will boost your heart rate quickly. If you walk at a rate of 4mph for about 30 minutes a day, that’s already an equivalent of 170 calories burned for a 150-pound individual.

2. Running
Another cardio exercise which obviously has better impact than walking is running.  As you move from a walking pace to a running pace, you are going from a low-impact to a high-impact activity which will help burn more calories over time.

3. Other cardio exercises
You can take your pick from other cardiovascular exercises like swimming or biking. Make sure to have fun and do a combination of these three types of cardio exercises so that you won’t stick to a monotonous routine.
With these top three cardio exercises which do more than just benefit your heart, you will surely be able to gain a healthy weight and lead a healthier, fitter lifestyle in no time at all!

Brisk Walking Benefits

Walking is one of the easiest and safest exercises around. Although walking is not as intense as aerobics or weight lifting it has a number of benefits. For starters it’s kind to the joints, there are virtually no side effects and the risk of injury is very low compared with other exercises. Even if you are currently participating in a regular exercise routine, adding a steady walk will help.

Most doctors recommend that you participate in a brisk walk for at least 30 minutes each day. A brisk speed is thought to be between five and six kilometres per hour. If 30 minutes seems too long try breaking it down into three 10 minute sessions. Perhaps 10 minutes before work, 10 minutes on your lunch break and 10 minutes after work.

So what are the exact benefits of walking each day? You will lower your blood pressure, reduce your chances of a heart attack by up to 50%, increase “good cholesterol” (high density lipoprotein/HDL) and strengthen your heart (which will reduce your risk of heart disease). Brisk walking can also promote weight loss and shed excess body fat, particularly in old age as your metabolism begins to slow and gaining weight gets easier.

Taking a brisk walk each day can also keep you safe from osteoporosis, diabetes, all forms of arthritis and clot-induced strokes. Furthermore, scientific studies have shown walking can help reduce depression. The fresh air that you will take in when you are walking outside will also do your body and your mind a world of good.

A good investment before you start your daily walks is a good pair of sneakers or walking shoes. Look for a pair with some extra room at the toe of each shoe because this will let your feet stretch out comfortably. Remember, that although walking isn’t highly intensive it is still an exercise and you need to stretch and warm up beforehand, then stretch and cool down after your walk. This will prevent you pulling your muscles and reduce unnecessary aches. Also, monitor your progress and try to walk a little further each day.

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