Get P90X3 for Free with Beachbody On Demand - 14 Day Free Trial!
Welcome to How To Be
Invest In Your Health And Fitness For Life
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Lift & HIIT
with Joel Freeman
for FREE today

Click Here and choose the 14 day free trial
Special Offers
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days

The Beachbody On Demand and Shakeology Challenge Pack
ON SALE TODAY for Just $160.00!
More: Beachbody On Demand Performance Challenge Pack
Accountability Recipes Healthy Eating Weight Loss Motivation Success Stories Fitness Tips Workouts Abs/Core Yoga/Pilates
Shakeology Recipes
Shakeology Stream Workouts Workout DVD's Coaching Opportunity Enter to Win $500 Our Best Deal
Connect With a Coach Today to Make 2017 Your Best Year Ever!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
3 Day Refresh Kickstart
Lose Weight and
Jump Start a New
Healthy Eating Lifestyle
Beachbody Ultimate Reset
A Comprehensive
Inner Body Tune Up
In Just 21 Days
3 Week Yoga Retreat is Free on Beachbody On Demand
The 3 Week Yoga Retreat
is FREE (a $99 value) with
Beachbody On Demand
Enter the Beachbody Challenge and Win
Get Rewarded with a
Free T-shirt and a Chance
to Win $100,000.00
» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
» About
» Contact Us

Low-Impact Walking Workout Makes A Big Impact

From eDiets - The online diet, fitness, and healthy living resource

If you thought that an apple a day was good for you, how about this: A recent study in the New England Journal of Medicine reveals that a walk a day can help you live longer!

Low Impact Workout The study involved more than 6,200 American men who underwent treadmill testing for cardiovascular disease. The conclusion: the least fit were four and a half times more likely to die six years sooner than the most fit!

Fitness also mattered more in predicting how long a person would live than other risk factors (including smoking, high blood pressure and weight). This does not mean you are better off being fat and fit than skinny and sedentary, but exercise can be a protective factor in individuals with other health risk factors.

Overall, if you are unfit, becoming more physically active can significantly improve your survival. And exercise doesn’t have to be strenuous to improve health and longevity. A simple walk a day can make a huge difference.

Just check out some of the health benefits you can reap from a regular brisk walk:

  • Reduced risk of heart disease
  • Decreased risk for type 2 diabetes
  • Lowered risk of breast and colon cancer
  • Reduced risk of stroke
  • Improved blood pressure control
  • Reduced LDL (the so-called bad cholesterol) and raised HDL (the "good" cholesterol)
  • Maintained bone density to prevent osteoporosis
  • Enhanced mental well-being and lowered stress levels
  • 200 calories burned per half hour
  • Toned muscle, improved cardiovascular conditioning and boosted stamina

    How Fast and How Much is Recommended?

    The secret, as recommended by the Centers for Disease Control and the Surgeon General, is walking at a pace of 3 to 5 miles an hour (that's a mile in 20 minutes or less) for 3 to 7 hours a week. Although for most people it is just a purposeful stroll, only 1 in 5 Americans achieve this bare minimum for good health.

    So, if you thought that walking was not worth it unless it was vigorous or if you were intimated by the idea that only heavy workouts are beneficial -- or even if you are just a couch potato -- this should be a powerful incentive for you to start getting active.

    Where to Start?

    The great thing about walking is its flexibility. Walking is one of the few things that can be done with anyone (including babies, husbands and co-workers). It's cheaper than a gym membership, more fun than a stationary bike, more convenient than swimming, and easier on the muscles and joints than running. You can head out the door to the mall or park, take the stairs daily as opposed to the elevator, or just hop onto a treadmill to rack up healthy walking time.

    What to Wear?

  • Your shoes are your walking tools so they need to fit well and be comfortable. A well-fitting pair of running shoes is the best answer for most walkers.
  • Ensure socks are made from CoolMax or other high-tech fibers rather than cotton as they prevent blisters by keeping the feet drier.
  • Clothing should be comfortable and loose fitting to allow you to move. It can be as simple as a t-shirt, light sweater and windproof jacket.
  • If you sweat a lot invest in CoolMax or polypropylene shirts to keep the sweat away from the body.
  • Carry water if you plan to be walking for a half hour or more (with no water stops on your route). A hip pack with built-in water bottle holder is convenient.
  • Take along music or perhaps a book on tape to keep you motivated.

    How to Walk for Maximum Benefit

    The walking technique for the street, track, or treadmill is the same.

  • Stand up tall/straight, shoulders back and ensure abdominal muscles are tight.
  • Remember to keep your elbows at your side with your arms falling between your sternum (chest bone) and your hips. Pump your arms to get your heart rate up. This will help to burn more calories.
  • You should be able to talk, but not sing and if you are panting you are working too hard.
  • Leave the ankle and wrist weights at home. They increase your risk of straining joints and muscles.

    Getting Going for Beginners

    It is always best to start slowly and progress gradually rather than doing too much, too soon and giving up because it feels too hard. It is not a quick fix. You should be thinking of this as a long-term lifestyle change. It will take a few weeks to get into a routine, but you will soon feel the benefits.

    Lifestyle walking is considered the first level of walking to reap long-term health benefits and lower your risk of heart disease. You should aim to be working at 50 to 60 percent of maximum heart rate (MRH) for 30 minutes or a pace of 3 miles per hour (a mile in 20 minutes) for 5 days a week by the end of the 4 weeks. Using a pedometer or heart rate monitor will ensure you are working out at the right pace so that you can improve your fitness level.

    Week 1: Start with a daily 15-minute walk at an easy pace. Aim to walk for 5 days in the first week to build up a habit. Spread out your rest days, such as making Day 3 a rest day and Day 6 a rest day. Breaks are important to help you rejuvenate and recover. Fatigue will only lead to injuries and can put a damper on your motivation
    Weekly total goal: 60 to 75 minutes.

    Week 2: Add 5 minutes a day so you are walking 20 minutes, 5 days a week. Or you may wish to extend yourself more on some days, followed by a rest day.
    Weekly total goal: 75 to 100 minutes.

    Week 3: Add 5 minutes a day so you are walking 25 minutes, 5 days a week.
    Weekly total goal: 100 to 125 minutes. Include a hill or set of stairs in your walk for an extra challenge.

    Week 4: Add 5 minutes a day to walk 30 minutes, 5 days a week.
    Weekly total goal: 125 to 150 minutes.

  • There is no problem with repeating a week, if you find it difficult keeping up with the pace.
  • If you are feeling good about your progress you can increase the time that you walk each session so you meet the goal of 150 minutes in less than 4 weeks.
  • For weight loss you will need to pick up the pace to about 4 miles per hour (15 minutes per mile), 60 to 70 percent of MHR. Do this only when you have reached the initial goal of at 50 to 60 percent of maximum heart rate (MRH) for 30 minutes or a pace of 3 miles per hour (a mile in 20 min) for 5 days a week.

    General Tips

  • Remember to warm up and stretch your legs and lower back muscles before and after your walk.
  • Use a fitness diary to check off each day you walk and jot down a word or two describing how you felt while walking, as well as any other pertinent information such as your weight, you heart rate and any hills you tackle. This is a good way to monitor your progress and keep you motivated.
  • If heading outdoors, power up with poles for a whole-body workout similar to cross-country skiing and burn 20 to 50 percent more calories per mile than walking without poles.
  • Join a walking club. It can encourage you to go further than you would on your own. American Volkssport Association ( is a network of over 450 clubs and hosts more than 3,000 walking events. All walks are open to the public and some are free so you do not need to join a club.
  • For additional information Fitness Walking for Dummies by Liz Neporent ($17.99 from guides you through the steps to becoming a better fitness walker.

    Note: As with all activity, if you have been sedentary for more than a year or are seeing a doctor for a medical condition, you should contact them for a check-up or consultation before you begin your walking program.

back to top
Become a Team Beachbody Coach and Help Change People's Lives
Click here to SAVE 10%
on every Beachbody product that you purchase!
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

How To Be Fit Site Index

» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator

» Head Coach Rich Dafter
» About
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
Click here to SAVE 10%
on every Beachbody product you purchase!
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top
© 2017  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home