Health Benefits of Walking

Walking is a cardiovascular workout that can make a significant contribution to your health, even if it is the only form of exercise you do.

The benefits you will gain from regular walking include:

• reduces the risk of heart disease;


• aids in alleviation of depression;


• can make a significant contribution to reliving lower back pain;


• will increase your muscular strength;


• improves the condition of your heart and your circulatory system;


• reduces the risks of hypertension [high blood pressure];


• assist you in maintaining a healthy weight; and


• curbs the decrease in bone density.

In addition, it also helps in maintaining your flexibility and coordination, reducing the risk of falls. Like almost all forms of exercise, it helps you establish, and maintain better health giving you more enjoyment in your life.

Lose weight - and get smarter

If you cut calories from your diet it could be good for your brain as well as your waistline and your general health.

German researchers working with a group of people aged about 60 on a diet which cut their calorie intake by up to 30 per cent.

A second, control group had a diet which was high in unsaturated fatty acids. Their diet included foods such as olive oil and fish which had been assumed were beneficial to memory - while a third control group was on a normal diet.

In some previous experiments using rats, a diet low in calories and high in unsaturated fatty acids had shown an ability to boost results on memory tests.

According to the research published in the journal Proceedings of the National Academy of Sciences the group on the restricted-calorie diet showed an increase in verbal memory scores whereas the other two groups failed to do so.

As the researchers claim: 'A restricted-calorie diet increased the memory in a group of elderly men and women, confirming benefits previously shown in animal testing.'

This University of Munster research also found decreased levels of insulin in those on low calorie diets, along with reduced levels of inflammation markers in their blood.

This could have significant effects in other aspects of health in older people.

Nutrients You Need

There are 40 different nutrients you need to keep your body healthy. Healthy eating means that you need to eat a number of these nutrients every day. It may be difficult to remember what you have eaten, and what you still need to eat to maintain your healthy nutrient intake. It's easier remember them if we categorize them into groups:

• water:
everyone needs water to live a healthy life. Without water, we quickly become dehydrated, and eventually die. You lose water when you sweat and through daily bodily functions, so water must be replenished. Drinking six to eight glasses a day is recommended. Water is found in food as well as in drinks, so you can get your six to eight glasses by eating foods, particularly fruits;

• proteins are in foods such as meat, eggs, and soy products. They provide the amino acids needed to build muscle tissue as well as help make some of the hormones in our bodies:

• fats are primarily used for energy during intense activity, like exercising, and

• carbohydrates are primarily used for energy during less intense activities, like standing, sitting, and other movements.

Note: Both the fats and the carbohydrates that we eat in a day can be stored for later use as fat, so it is important to eat enough for energy. However it is extremely important to regulate your intake of fats and carbohydrates to make sure that it does not exceed the amount used up in supplying your body with energy. Otherwise, your weight will start to increase;

• vitamins and minerals are also important nutrients. You can get these from fruits, vegetables, milk, and most natural sources of food. Some foods, such as bread products and cereals can even be enriched so that we get more vitamins and minerals in our bodies. There are dozens needed regularly, such as iron, thiamine, vitamin C, and vitamin D. If you are eating a healthy diet, you can most likely get enough vitamins and minerals from your foods, but you can also take vitamin supplements to make sure that you are getting the right amounts you need to maintain body function. Supplements may also be available to help with other nutrients as well, so if you are worried, talk to your doctor about how you can be sure to be eating a healthy amount of nutrients.
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