Houston daily journal. (Perry, GA) 2006-current, August 31, 2007, Page page 7, Image 41
The Benefits of
Walking
by MARI S. GOLD
Walking is easy exercise
that packs powerful health benefits.
By helping to control blood pressure,
walking can reduce the risk of heart attack
or stroke. Walking also boosts the “good
cholesterol" and lowers the "bad cholesterol”
in your blood, which helps to keep the heart
healthy.
Regular walkers have a lower risk of
developing type 2 diabetes and some cancers,
including breast cancer and colon cancer.
Walking strengthens bones and muscles
and helps maintain joint flexibility, which
can relieve arthritis pain. A daily brisk walk
also may improve sleep, lower stress levels
and help prevent depression and anxiety.
Another benefit: Combined with a healthy
diet, walking can be a key to weight control.
Since walking is low-impact exercise, it’s
safe for most people. If you are pregnant
or unsure of your health status, check
with your doctor before starting a walking
program.
“Start a walking routine slowly, perhaps
for 15 minutes, and work up to the
recommended minimum of 30 minutes a
day, five or more days a week," says Dr. Jon
Schriner, director of the Michigan Center
for Athletic Medicine in Flushing, Mich.
“Beginning at your own fitness ability, you
can build a routine to enjoy for the rest of
your life.”
Invest in a pair of well-cushioned,
supportive shoes. Start outside your front
door, walk a familiar route for 10 minutes
or so, turn around and come home. As you
become accustomed to walking, increase
your speed until you reach a brisk pace,
which means a faster gait that requires
slightly more exertion than your normal
walking pace. "Even at a brisk walking pace,
you should be able to talk comfortably,” Dr.
Schriner points out.
A warm-up and cooldown will improve
your performance and help prevent muscle
soreness or stiffness. To warm up, walk at
your regular pace for five minutes before
increasing to a brisk pace. During the last
five minutes of your walk, cool down by
slowing to your normal pace.
To stay motivated, walk with a friend or
a walking group, vary your route and use
a pedometer to keep track of how many
steps you’ve taken. You could even chart a
“virtual’’ walk across America by marking
your daily mileage on a map.
www.americanprofile.com •
Here's how he does it.
Quaker Oatmeal isn’t just a cholesterol-free
food. Three grams of soluble fiber
daily from oatmeal may actually
help reduce heart disease risk as part of a
heart healthy diet* That’s because oatmeal is
a nutritious whole grain food that goes in and
helps soak up cholesterol, actually removing
some of it from your body. And it does it in a
very tasty way.
It’s hardworking.
Quaker Oatmeal contains soluble fiber that
binds with cholesterol, a substance that can
clog arteries and lead to heart disease. Your
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page 7
Cholesterol:
Behold the face of your enemy.
bloodstream can’t absorb all the cholesterol
and so some of it is removed from your body.
Your overall number could drop.
S Linda, 62
%
Try it for yourself.
For more information on the Quaker Smart
Heart Challenge, call 1-800-770-4091
or visit www.quakeroatmeal.com
*Diet low In saturated fat and cholesterol. Per serving,
Quaker Old Fashioned provides 2g of soluble fiber; Quaker
Instant and Quaker Oatmeal to Go bars each provide lg.
every day
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