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Why walking is such great exercise

Walking is something anyone can do anywhere. The great news is that it is really good for you – and it's free.

All you need is a good pair of walking shoes, which you might very well have already. You can also be any size, or any fitness level.

This doesn't have to be a major time commitment either, and studies have shown that even a 30-minute daily walk can have major health benefits.

Cardiologists in Barcelona have shown that walking can reduce the number of heart attacks in patients by as much as 20%. It also improves blood pressure, it tones your muscles, and it burns kilojoules.

Regular exercise, such as walking can also prevent the onset of life-threatening diseases such as diabetes and cancer. The statistics speak for themselves: half an hour of exercise a day cuts your risk of dying from disease by 25% and decreases your risk of developing diabetes by 58%, and arthritis by 47% according to Professor Vikki Lambert of the Sports Science Institute of SA.
 
If you have already been diagnosed with one of these diseases, exercise can still improve your health.

The benefits of walking are also not merely physical. Studies have shown that a walk in natural surroundings led to improved memory performance in patients with depression. It also can cut your risk of developing dementia by 50% and depression by 47%.

Walking tips
  • Get a neighbour or friend to walk with you – it's more social and definitely safer.
  • Choose shoes that fit well, with flexible sole and that perspire. Make sure they're the right size. Walk them in gradually.
  • Wear socks as this will prevent blisters from forming.
  • Comfortable loose-fitting clothing will allow free and easy movement.
  • Speak to your doctor and go for a check-up before starting a walking programme.
  • It is always wise to do a few stretching and warming-up exercises before going for you daily walk.
  • Choose a route. Next time you're driving in the area, use the distance meter in the car to see how far you're walking every day. Increase the distance slowly over time when you feel yourself becoming fitter.
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