21 Benefits of Walking for Health and Fitness

21 Benefits
of Walking
for Health
and Fitness

Walking…The Easiest
Way to Get in Shape
and Stay in Shape!

Why am I so enthusiastic
about walking for health
and fitness?

I’ll give
you 3
reasons:
Walking is free.
Walking is easy to do.
Walking is easy on your
muscles, joints, and bones!

There’s no question that
walking for exercise is
good for you!

Think about the
tortoise and the
hare…

Long term, you'll see it
makes so much sense to
slow yourself down…

…in order to continue
walking well into old
age.

Slow and steady
wins the race!

You will be:
•Fitter
•Stronger
•Happier
•Healthier

walking will
help you…
Live Longer!

Walking is an
aerobic exercise
It stimulates and
strengthens the
heart and lungs
Walking
improves the
body’s
utilization of
oxygen
Walking lowers
the risk of
blood clots
Your calf acts as
a venous pump,
contracting and
pumping blood
from the feet
and legs back to
the heart
Thereby
reducing the
load on the
heart

By walking for exercise, you:
Increase your
lungs' ability to
take in oxygen
Lowers blood
pressure
Reduce body
fat
Improve blood
sugar and
cholesterol levels.

Walking Speed
A POWERFUL INDICATOR
OF LIFE EXPECTANCY
Read more: How to Increase Walking Speed with more STEPS

TO INCREASE
AVERAGE
WALKING
SPEED:
THINK MORE
“S.T.E.P.S”
Shorter quicker strides
Toes propel you forward
Engage your core and glutes
Posture upright
Swing your arms quickly

Walking
Speed is a
Vital
Health
Indicator
uAverage walking speed
studies show that an older
person’s pace, along with their
age and gender, can predict
their life expectancy just as well
as the complex battery of
other…

Blood pressure
Body mass index
Chronic conditions
Smoking history
…health
indicators
such as:

Walking Prevents
Heart Disease

Walking is one of the
easiest ways to increase
your physical activity and
improve your health

Walking exercise
has many
biological effects
on the body…

…some have been
proposed to explain
associations with
specific cancers.

Walking Prevents Obesity
Particularly the
development of insulin
resistance (failure of
the body's cells to
respond to insulin)
by…
Reducing
inflammation and
improving immune
system function

Walking
Prevents
Diabetes
When you perform a
moderate exercise‚ like
walking three miles…
…your body taps into its
stores of fatty acids to fuel
it more than it does when
you exercise vigorously

Walking
Prevents
Diabetes
That’s good news for
your diabetes risk
Elevated level of free fatty
acids can make it harder
for your body to process
the hormone insulin.

Walking Helps
Improve Back Pain

Walking is a much
lower impact activity
than running

Most back pain is
relieved with walking
and you can enjoy other
great benefits as well

By adopting a
regular
walking
routine you
will
strengthen
your:
Hips
Legs
Ankles
Feet
Core Muscles

This helps to provide
better stability for
your spine

Walking
also helps
to increase
circulation
in the
spinal
structures:
•draining toxins
Draining
•pumping nutrients into
the surrounding soft
tissues
Pumping

Click below for more
Walking for Health and Fitness
Information &
Download this Presentation
WWW.WalkingForHealthAndFitness.com

Pain often restricts
mobility…

Walking Improves
Range of Motion
and Flexibility

You will find that your
posture improves as
well as your mood

A stronger body and
increased flexibility
help to prevent injury

Walking at least three times
a week for at least 30
minutes is great for overall
wellness and a strong body

a healthy diet and
stress relief
techniques and…

You Will:
Look better
1
Feel better
2
Move better
3

Your pain will be
easier to manage!

Walking Saves
You MONEY!
AVOID COSTLY PHYSICAL THERAPY BILLS.

Walking
Improves
Circulation
Wards off heart disease
Brings up the heart rate
Lowers blood pressure
Strengthens the heart

Women who walked 30
minutes a day reduced their
risk of stroke by 20 percent…

…and, by 40 percent when
they stepped up the pace

Post-menopausal
women who walked
just one to two miles
a day lowered blood
pressure by nearly 11
points in 24 weeks

Walking
Helps
You Do
More,
Longer
uAerobic walking and
resistance exercise
programs may
reduce the incidence
of disability in the
daily activities of
people who are older
than 65

Walking
Lightens the
Mood
u A California State
University, Long
Beach, study showed
that the more steps
people took during
the day, the better
their moods were.

Walking Releases Natural
Pain-killing Endorphins
into the body…

Which is one of the emotional
benefits of exercise.

Walking Brings You to Places You Never
Thought You’d Reach, both:
PHYSICALLY MENTALLY

Walking
Leads to
Weight
Loss
A quick 30-minute
walk burns 200
calories
Over time, calories
burned can lead to
pounds dropped

Walking
Strengthens
Muscles:
Tones your leg
Firm abdominal muscles
Arm muscles -- if you pump
them as you walk

This
increases
your
range of
motion
by…
Shifting the pressure and weight
from your joints and muscles…
which are meant to handle the
weight…
helping to lessen arthritis pain

Walking for health
and fitness has many
great side benefits…

By adding bodyweight
exercises to your walking
routine you will
supercharge your walks

Incorporating
these basic
bodyweight
exercises is
among the
best fitness
program you
can develop for
yourself
Pushups
Planks
Squats
Lunges

Fitness Walking and Bodyweight
Exercise by Frank S. Ring
u Audiobook version: listen to the
book…while you walk!
u Fitness Exercise guide with images of
all the exercises
u Free Access to the Fitness Walking and
Bodyweight Exercise Resource Page
Included with Fitness Walking and Bodyweight Exercises:Click for More Info:

Walking
Improves
Sleep
uWomen, ages 50 to 75,
who took one-hour
morning walks, were more
likely to relieve insomnia
than women who didn’t
walk

Walking
Supports
Your
Joints
Joint cartilage has no
direct blood supply…
It gets its nutrition from the
synovial or joint fluid that
circulates as we move

Walking
Supports
Your
Joints bringing oxygen and nutrients
into the area.
The impact that comes from
movement or compression, such
as walking, squishes the
cartilage,

Walking
Improves
Your
Breath
When walking, your breathing
rate increases, causing
oxygen to travel faster
through the bloodstream…
helping to eliminate waste
products and improve your
energy level and the ability to
heal.

Walking
Stops
the Loss
of Bone
Mass
Walking can stop the loss of
bone mass for those with
osteoporosis
30 minutes of walking each
day reduced their risk of
hip fractures by 40 percent!

Walking Slows Mental Decline
AGE-RELATED MEMORY DECLINE IS
LOWER IN THOSE WHO WALKED
MORE
WOMEN WALKING 2.5 MILES PER
DAY HAD A 17-PERCENT DECLINE
IN MEMORY LOSS
AS OPPOSED TO A 25-PERCENT
DECLINE IN WOMEN WHO WALKED
LESS THAN A HALF-MILE PER WEEK.

Walking
Lowers
Alzheimer’s
Risk
A study found that men
between the ages of 71 and
93 who walked more than a
quarter of a mile per day
had half the incidence of
dementia and Alzheimer’s
disease, compared to those
who walked less

Walking
Leads to
a Longer
Life
Research says those who exercise
regularly in their fifties and sixties
are…
35 percent less likely to die over
the next eight years than their
non-walking counterparts
That number shoots up to 45
percent less likely for those who
have underlying health conditions

With benefits like this,
it’s a wonder why
everyone is not out
walking!

The Walking for Health
and Fitness website,
books, and programs…

were created to get as
many people as possible
excited about…

and to get you to get
out and start on
your…

Walking for Health
and Fitness
Journey!

It’s obvious that
walking is jam-packed
with an enormous
number of benefits…

Let’s Review all the
Benefits of Walking
for Health and Fitness

21 Benefits of Walking (1-5)
uWalking Prevents Heart Disease
uWalking Prevents Cancer
uWalking Prevents Obesity
uWalking Prevents Diabetes
uWalking Helps Improve Back Pain

uWalking Improves Range of Motion
and Flexibility
uWalking Saves You MONEY!
uWalking Improves Circulation
uWalking is a Vital Health Indicator
uWalking Lightens the Mood

uWalking Brings You to Places You
Never Thought You’d Reach
uWalking Leads to Weight Loss
uWalking Strengthens Muscles
uWalking Improves Sleep
uWalking Supports Your Joints

uWalking Improves Your Breath
uWalking Stops the Loss of Bone Mass
uWalking Slows Mental Decline
uWalking Lowers Alzheimer’s Risk
uWalking Releases Natural Pain-killing
Endorphins

21 Benefits of Walking (#21)
uWalking Helps You
Live Longer!

Walk on,
Frank
Walking for Health and Fitness
Go to the next slide for more info…

21 Benefits of Walking for Health and Fitness

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21 Benefits of Walking for Health and Fitness