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Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease.
The good news? Heart disease can be preventable!
Walking is one of the simplest ways to get active and stay active. Research has shown that walking can have a significant impact on your heart health by lowering your chances of heart disease. Do you know that your Heart Age and your biological age can be different?
Walk your way to better heart health!
Why should you start walking for heart health?Walking can improve your cholesterol levels, blood pressure, and energy levels, plus it can fight weight gain to improve heart health overall. Walking can also reduce stress, clear your mind and boost your mood. This all can help reduce your risk of heart disease and stroke.
You only need about two and a half hours per week of moderate exercises, such as a brisk walk around the park. And while exercising two-and-a-half hours per week is a great starting point, more exercise will have an even greater impact on your heart health.
According to the CDC (Center for Disease Control), if you can move for 7 hours a week (one hour a day), you could reduce the risk of early death by as much as 40 percent compared to someone who on;y exercises for 30 minutes a week!
Have you been thinking about adding physical activity to your day?
Walking is a great way to be more active and is the most popular physical activity among adults.
If you haven't been active before, start at a comfortable pace. Most people can walk, including many people with disabilities who are able to walk on their own or with walkers or other aids.
📷Not sure where to start - take this quiz! The quiz will help you see what kind of walker you are. This will help you find a starting point. You also get a self-guided plan to help you get started.
What type of walker are YOU?Now is a FANTASTIC time to begin Fitness Walking. We are heading into the Springtime when all the charity races are starting.
If you thought about participating in a charity walk - NOW is the time to get ready for it. Check out this list of Charity Walks I have found.
Then join me for Walk Fit training to get you ready to join your friends and family in your favorite walk/fun race!
How to begin
Walking is an easy form of physical activity to start because many people can walk wherever they are, without days or weeks of preparing and planning.
Follow these four steps:
1. Set goals and make a plan to reach them.
Setting realistic goals—such as walking 10 to 15 minutes, three times a week—and having a plan to reach them will improve your chances of sticking with a walking program.
2. Be prepared.
Make sure you have everything you may need, such as:
3. Get moving.
Divide your walk into three parts: - Warm up by walking slowly. - Increase your speed to a brisk walk. -Cool down by slowing your pace.
4. Challenge yourself. As walking gets easier, start to go faster and farther. Add hills or some stairs to make your walks more challenging. Review the sample walking plan that follows for an idea of how to start and slowly increase walking.What to keep in mind. Be honest about your health and physical ability. Being SAFE is the #1 priority The frequency of training depends on your fitness level. Beginners can break down walking into multiple times a day to reach your goals. You will get heart benefits with as little as 10 minutes of exercise at one time.Find a trainer that understands your goals and can progressively challenge you with each exercise in a safe and appropriate way.What does this all mean?
Be clear about your goals and understand that your goals will change as you get stronger and healthier. You will be AMAZED at what just six to eight weeks of consistent training will do for your overall health and functional ability!
Let me know what type of walker you are! Be sure to share the quiz with your family and friends to get them excited about fitness walking with you! Take the Quiz