Archive for April, 2013:

Start Walking Now
Bring your sneakers to work. Take at least 30 minutes out of the day to get up and walk. We encourage everyone to take up walking and other healthy habits as part of their daily routine and to live longer, stronger, heart-healthy lives. You could gain as much as two hours of life expectancy for each hour of regular, vigorous exercise, even if you don’t begin exercising until middle age.

Fit Walking into a Busy Schedule

If you can fit in two 10-minute sessions during the day, it will benefit you almost as much as one 20-minute session. Just fit in a total of 2½ hours over the course of a week.

It’s simple. All you need are comfortable clothes and supportive shoes.

Just 10–15 minute sessions

♥ Walk around the neighborhood after work or during your lunch hour
♥ Park farther from your destination – If you take the bus, get off a stop earlier and take a brisk walk.

Have “walking meetings”

♥ Discuss business plans with colleagues while going for

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a short walk rather than at your desk.

Walk with a friend

♥ It’s a great way to get some exercise and fresh air while you’re enjoying each other’s company. Chances are that you’ll walk farther than you planned.

Walk the dog

♥ You both will reap the benefits.

The Benefits of Walking

• Enhances mental well being
• Reduces the risk of coronary heart disease
• Increases your energy and stamina
• Lowers the risk of obesity
• Improves blood pressure and blood sugar levels
• Reduces the risk of osteoporosis
• Reduces the risk of breast and colon cancer
• Reduces the risk of non-insulin dependent (type 2) diabetes

Walk more.
Eat better.
Live a longer, healthier life.



• American Heart Association, Start Walking Now
• Updated guidelines from the US Department of Health and Human Services, the American Heart Association and American College of Sports Medicine

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