Steps for a Healthy Heart

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Most people know that exercise is good for us but many don't realize that a brisk half-hour walk three times a week can result in not only weight loss but also a healthy heart and overall fitness. Such low levels of weekly exercise could also help reduce blood pressure and improve fitness. Experts agreed that a 30-minute workout, three to five days a week, is the minimum required to attain health benefits.

Walking is also one of the best ways to stay active, although running and cycling may burn more calories and walking has the added benefits of strengthening and toning the muscles. Walking gained popularity in Japan during the 60s when the 10,000 steps a day philosophy called Manpokei was established to encourage physical activity. This movement eventually gained momentum throughout the West as the standard for a walking exercise regime to improve and maintain good health.

A person who walks 10,000 steps a day will burn between 2,000 and 3,000 extra calories a week, resulting in improved health. People who lead a sedentary life can be motivated to get up and start walking by adopting the Manpokei program. Research has shown that various health measures of those who walked for 30-minute a day for four weeks improved by 44% while those who walked at least 10,000 steps a day over the same period improved by 76%.

It's a fact that the modern workplace is becoming increasingly busy, stressful and sedentary with its computer-based environment. As a result, the workplace has a major impact on the health levels of the employees. A survey conducted on the different professions by the American Council on Exercise revealed that secretaries walk an average of 4,327 steps, teachers take 4,726 steps and policemen only 5,336 steps. Nurses do better with 8,648 steps while construction  and restaurant workers do about 10,000 steps a day on the job, with postal workers covering even more at 13,000 steps a day.

So, how many steps do you walk each day?

Walking and Heart Disease

Walking helps improve the efficiency of the heart muscles and helps blood flow faster and freer in the body. A strong, healthy heart means less chances of a heart attack. Researchers say that waling briskly for three hours a week will reduce coronary heart disease risk in women by 30% to 40%.

Regular walking also helps to combat other killer diseases such as diabetes and certain cancers, as well as debilitating conditions such as osteoarthritis. It also improve the body's immune system. There are emotional benefits as well, as walking improves our mood and reduces stress.

Benefits of Walking

Here are some of the benefits to be reaped from walking:

• Reduces heart diseases, diabetes and more

• Burn calories

• Strengthens our muscles

• Easy on our joints

• Shapes and tones our body

• Strengthens our bones

• Lowers our blood pressure

• Slims our waist

• Bonding time with family and friends

• Cuts cholesterol level

• Requires no equipment

• Reduces stress

• Enhances mood

• Sleep better

• Can be done almost anywhere, anytime

• It's free