Beat it

Beat it

Walking 10,000 steps a day keeps your heart fit



Walking reduces diabetes risk. It’s a fact.  A study by the Graduate School of Public Health, University of Pittsburgh, discovered that walking for 30 minutes a day cut diabetes risks for overweight as well as non-overweight men and women. Walking also helps maintain blood sugar balance for those with diabetes.

How do you keep track of your footstep? Buy a “Fit bit” on Amazon or anywhere else, strap it on your wrist and leave it there. Fit bit will tally your daily steps.

The medical world says that when it comes to walking for fitness, the perfect number for great heart health is about 10,000 steps – the same as walking about 5 miles. In a recent study, walking that distance proved critical to both cardiovascular fitness and blood sugar levels.

The study says that otherwise healthy people who dropped from walking 10,000 steps to about 1,000 steps daily had higher insulin resistance and weaker cardiovascular fitness after just 2 weeks of cutting back.  In 14 days of fewer steps, their hearts started to process oxygen less efficiently, and their blood couldn't break down sugars as well.

Each step you take counts towards the 10,000 step goal.

Here are some other reaons to walk.

 Walkers Live Longer so says the Honolulu Heart Study of 8000 men found that walking just two miles a day cut the risk of death almost in half. The walkers' risk of death was especially lower from cancer.

Walking Helps Prevent Weight Gain. By adding 2000 more steps a day to your regular activities, you may never gain another pound  says research by Dr. James O. Hill of the Center for Human Nutrition at the University of Colorado Health Sciences Center. To lose weight, add in more steps.

You Can Walk off Weight and walking reduces the risk of cancer. Study after study has shown that walking and exercise reduces your risk of breast cancer and colon cancer.

Walking also reduces the risk of heart disease and stroke. You can cut your risk of both in half by walking for 30-60 minutes a day

Walking Boosts Your Brain Power. A study of people over 60 funded by the National Council on Aging, found that walking 45 minutes a day at 16-minute mile pace increased the thinking skills of those over 60.

 Walking also improves moods and relieves stress.  A study published in the Annals of Behavioral Medicine showed that university students who walked and did other easy to moderate exercise regularly had lower stress levels than couch potatoes or those who exercised strenuously.

 Walking can prevent erectile dysfunction by reducing the risk of impotence from mid-life onward.