Walking is one of the easiest things you can do to improve your health  It’s many benefits are sometimes over shadowed because it is a relatively easy thing to do so people think that it is a waste time. Studies have shown that walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running, according to a new study conducted at Lawrence Berkeley National Laboratory, Life Science Division in Berkley, Calif (“Walk, Don’t Run, Your way to a Healthy Heart”). This is good news for runners who are facing and injury or for those who have joint issues that don’t allow them to run; It’s also good news for those who hate running! Here are several tips to get you started:


Make it fun

Like any type of exercise, you have to do things that make it enjoyable for you or you will get bored with. Try taking your dog for a walk or going to different places, such as the park or maybe take a nature hike or walk in the woods. Walking with partner will also increase the likely hood of you making it a habit.

Try to walk for at least 30 minutes

The government suggests 150 minutes of moderate physical exercise per week. But many experts suggest at least 30 minutes a day instead (Boston).  Many researchers believe that it is once you get to the 30 minute mark that you start to reap the many health benefits of walking. If you can’t walk 30 minutes straight, try to break it up into 10-15 minute increments.

Buy a good pair of walking shoes

Wearing old shoes or shoes that don’t fit right may cause unnecessary pain in your joints before, during and after exercise. Make sure to invest in a good shoe that will provide stability, cushioning, and flexibility. It may be useful to find your local running store and have them fit you for a shoe there.


Walking is one of the easiest exercises you should doing everyday. Start small, and then build up to bigger goals! You could be saving yourself from serious health problems in the future.


“Walk, Don’t Run, Your Way to a Healthy Heart.” American Heart Association . N.p., n.d. Web. 12 June 2017.

Boston, Gabriella. “The many benefits of walking 30 minutes a day.” The Washington Post. WP Company, 20 Oct. 2015. Web. 12 June 2017.

Written by: Nicole Fears

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