Why Walking Is The Best Fitness Activity Ever

source: healthy-magazine.co.uk

There are many physical activities that improve the fitness level of a person. These activities include playing some sport, swimming and regular training sessions at the gym. However, walking is one of the most popular fitness activities across the world. There are many reasons why it is considered to be so good. Here are some reasons:

  1. Walking does not cost money

Many fitness activities involve spending money. For example, a gym membership and a swimming pool membership all cost money. Walking is an activity that does not cost money and does not leave your bank account nor you feeling empty. When you feel the void, all you have to do is step out and walk whether it is walking on the streets in the neighborhood or walking in a public park.

  1. This is a fitness activity that every person can do
Source: livestrong.com

Walking for fitness can be done by a high school teenager or an old woman. The pace of walking may be different but it is possible for every age group to participate in this activity which makes it one of the best fitness activities.

  1. Walking releases stress and helps to reconnect with nature

Walking is said to reduce stress. When you walk, you see other people on the road, you see different sights from buildings to green fields, all of these help to calm the mind and release stress. Moreover, walking is a form of exercise which stimulates the production of the chemical endorphin in the body. Endorphins in the body help reduce stress and generate a feeling of positivity. For people suffering from depression, walking helps to cure their depression as it makes you interact with other people and nature which in turn helps to eliminate feeling alone and lost.

  1. Brisk Walking can fight various diseases
Source: firstfreerockford.org

Whether it is high cholesterol, diabetes or hypertension, a brisk walk every day can help fight these diseases. The more people walk, the further away they are from the risk of developing these diseases. High blood pressure is often controlled by walking which in turn helps to prevent serious health conditions such as stroke.

  1. Walking improves the mental sharpness of a person

People who go for walks train their brain to be mentally aware of their surroundings which in turn improves the sharpness of the mind. Moreover, walking helps to reduce incidents of Alzheimer’s disease and dementia.

  1. Walking in a nature-inspired environment strengthens the body

When a person goes out for a walk, it strengthens the joints of the body. Basically, walking stimulates the transportation of nutrients and oxygen to the joints of the body. Moreover, the fresh air in nature increases the capacity of the lungs which in turn helps with health conditions such as asthma and other breathing problems.

  1. Walking helps reduce weight
Source: cureproven.com

Depending on the frequency and the pace, walking can help you lose weight. A regular, brisk walk not only sheds those extra calories you consumed but also helps burn old fat, thereby, reducing body weight.

  1. Walking strengthens the digestive system of the body

When food is not digested properly it leads to health problems such as bloating and gastrointestinal disorders. Going for a walk after meals strengthens the digestive system which in turn helps to prevent digestive disorders in the body.

  1. Walking does not require equipment

Unlike most other physical activities, walking does not require any special tool. All you need is a good pair of joggers and you’re good to go.

Walking has multiple benefits and does not require any special equipment to carry it out. Thus, it can be an excellent activity if you’re looking to lead a healthy lifestyle.

Cardio, Cardio And More Cardio!

Source: t-nation.com

Which cardio workout melts those fats away faster???


Let’s talk aerobics. I’m not speaking about Jane Fonda’s video workout program from the early 80’s or Denise Austin’s jerking workout moves from the 90’s. Oh, hell no! We are in the second millennium people and evolution has paved the way for aerobics training. No more boring calisthenics and floor exercises. At this day and age, aerobics training or cardio workout can be both fun and effective in shedding off those excess pounds by melting the fats away.


But the question remains, which cardio workout will zap the fats faster than lightning? Ok, I’m exaggerating. Fats can’t be zapped and the lightning comment is truly a cliché. In truth, which cardio exercise can shape me up in lesser time? Good! I like that!


Anyway, to start off, here are four most common aerobic – now called cardio – exercises that can make you sweat like a real man. (Even if you’re a woman)


  1. Walking
  2. Running
  3. Cycling
  4. Rowing


What are the benefits of cardio workouts?

Source: skinnyms.com


You may be doing some walking, running, cycling or rowing – the benefits, in general, are pretty much the same. The way you do the workout, varying in intensity, will of course have added advantages. You can run at low intensity or high intensity – these two ways have different functions and fat-burning zones.


  1. It boosts respiratory system function by pumping air to the lungs while strengthening the lung muscles.


  1. Since oxygen flow is improved, more red blood cells are transported all over the body.


  1. The pumping movements and resting state of the heart is also improved.


  1. Cardio can keep a person mentally stable by kicking stress out of the system as well as tension.


  1. Circulation is also increased.


  1. A person’s self-esteem is high after every cardio workout.


So, how many calories can I lose doing these cardio workouts?


Walking – 300 to 400 calories per hour


Ok. Hold your horses. This doesn’t mean that you can walk for 60 minutes and you’d lose 400 calories. Just keeping it real, man. If you are an expert brisk walker, sure, you will lose that amount. But clearly you’re a beginner (or contemplating to be a beginner – tsk, tsk, tsk…) and this is for informational purposes, right?


Experts say that you need to perform at 50 to 70 % MHR, three times a week for 20 to 45 minutes per session (MHR is maximal heart rate. You can buy gadgets with this function to help you determine the rate you’re going.). Walking is recommended for beginners who are obese but need to trim down and those who have to exercise at low intensity because of an injury. People who overtrain need to recover and fitness specialists compel them to walk first. Walking can also be a means to start your workout program, like a warm up.


Running – more or less 600 calories per hour

Source: running.competitor.com


Running is obviously a high intensity workout and not all people are equipped to do this. You have to check in with your physician first if you are physically fit and able for this cardio workout.


Moving on, to effectively burn the calories, you must use up to 65-85% MHR and run three times weekly for 20 to 30 minutes. The great thing about running is that it tones your legs since the muscles are defined and enhanced by the workout. It will also improve your athletic ability, performance and stamina. Studies also show that runners are lessening their risk of developing osteoporosis.


Cycling – 500 to 600 calories per hour


Cycling means biking the traditional way or on a stationary bike – it goes both ways. It uses the same leg muscles as running but in a low-intensity manner. That means cycling has high and low intensity benefits for the person doing it. Those who love to perform HIIT or High Intensity Interval Training can also incorporate cycling in their circuits.


Like running, you must also cycle at 65-85% MHR for 30 to 45 minutes per session (3x/week). It may be “low impact”, but its fat-burning capability is like that of a high impact cardio exercise. Doing this regularly can also shape a person’s quad muscles.


Rowing – 800 to 840 calories per hour

Source: bodybuilding.com


You want to lose fat fast? This is the ultimate workout for you. Improve your rowing skills on the machine and it will make you slim down quick while toning the upper body. Of course, it’s not possible to work on the rowing machine for one straight hour. Just include it in your daily workout program and in as short as two weeks, you will see the effects.


There are other cardio workout exercises to do like swimming, jump rope, HIIT (as mentioned earlier) and more. You can choose whichever type of exercise you like and do it thrice a week at a minimum of 30 minutes. That’s all you need to keep fit.