Warning: Benefits of Walking
May Include Long Life

I didn't endure the benefits of walking because I was too busy with other stuff. Nevertheless, I learned, then developed, an easy-to-do plan that I'm going to pass on to you.

Used to be that walking was my idea of nothing to do. I'd rather watch TV and eat chips and dip.

But, my blood pressure began to creep up.

My first handle was a normal blood pressure diet.

Second was exercise.

Fortunately, the benefits of walking have been documented solidly.

Whereas vigorous exercise may do nothing for you, moderately exercise and hypertension could fly out the window.

Here are the results of an experiment on blood pressure and exercise reported in a community health journal:

106 sedentary civil servants were divided into three groups: One group didn't change their sedentary life. One group walked briskly for 30 minutes five times a week. The third group walked briskly for 30 minutes three times a week.

After 12 weeks, the sedentary group had experienced no changes. The five times a week group's average systolic blood pressure dropped six points. The three times a week group registered a five point drop on average.

Yeah! I'd sign up for the three times a week group.

How about you - could you face 30 minutes of walking three times a week?

Wait, there were more benefits of walking found in the study. It didn't end with the exercise and hypertension connection.

Waist and hip measurements fell around an inch in both walking groups.

Not only are you going to lower your blood pressure, you'll need to get a new wardrobe.

Seems like there's a downside to everything these days.

Of course, you could change that downside into some great power shopping!

Other benefits to regular walking include lowered cholesterol, increased bone strength, bettered blood and lymph circulation, and reduced risk of diabetes (type 2).

Okay, let's look at an easy exercise program.

Experts tell us that a small decrease in blood pressure and waist size can lessen the chance of heart problems significantly.

So, let's get started on a walking program. Here's what I recommend to do three times a week:

Week 1 - walk slowly for 10 minutes, briskly for 5 minutes, then slowly for 10 minutes.

Week 2 - walk slowly for 10 minutes, briskly for 7 minutes, then slowly for 10 minutes.

Week 3 - walk slowly for 10 minutes, briskly for 10 minutes, then slowly for 10 minutes.

Week 4 - walk slowly for 9 minutes, briskly for 12 minutes, then slowly for 9 minutes.

Week 5 - walk slowly for 8 minutes, briskly for 14 minutes, then slowly for 8 minutes.

Week 6 - walk slowly for 7 minutes, briskly for 16 minutes, then slowly for 7 minutes.

Week 7 - walk slowly for 6 minutes, briskly for 18 minutes, then slowly for 6 minutes.

Week 8 - walk slowly for 5 minutes, briskly for 20 minutes, then slowly for 5 minutes.

Week 9 - walk slowly for 4 minutes, briskly for 22 minutes, then slowly for 4 minutes.

Week 10 - walk slowly for 3 minutes, briskly for 24 minutes, then slowly for 3 minutes.

Week 11 and on - walk slowly for 2 minutes, briskly for 26 minutes, then slowly for 2 minutes.

You can use any sequence of days. I like Monday, Wednesday, and Saturday. The Fitness Walking Guide provides more useful tips on walking for exercise.

Expand your benefits of walking.

I used to carry around two eight pound weights to add more resistance to my walking. What this did was throw off my gait and stress my arms and joints.

Now, to add weight resistance I'm looking for a weight vest because the extra weight will be distributed non-stressfully. You could also use a backpack filled with weighty material.

The Academy of Sports Medicine recommends adding weight resistance training to your aerobic regimen after you have settled into it. I do, too.

This might be a downside, but I'll tell you anyway - We have to keep it up. No stopping after 30 weeks or whatever.

Why? Our blood pressure would just go high again.

Now that we've been good girls and boys, can we return to the couch and eat our chips and dip and pizza night after night while watching cable?

Sorry, but there's some more to do. The benefits of walking are great, but we should examine our diet as well and change it as needed to drop blood pressure even more.

What if you get bored with walking? Well, just change your type of exercise or mix it up.

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