23 Jan 2008 @ 08:21, by Frank Astry
WE’VE just had the most depressing day of the year – but you don’t have to let bad weather, Christmas debt and failed New Year’s resolutions get you down.
There’s a way to banish winter woes, get fit and lose weight all at the same time.
What’s more, it won’t cost you a single a penny. Just take a walk.
Walking is the world’s most simple exercise and yet has incredible benefits.
In fact, there’s nothing better than a fast-paced walk in the brisk winter air to put a smile on your face and let you know you’re alive.
Take the dog, take the baby or take your partner. The more the merrier.
Even better, one of the major benefits at this time of year is that resistance from the wind adds intensity to each workout so you get fit even quicker.
It doesn’t matter if you haven’t exercised since you were forced to do PE at school.
Just 30 minutes of walking will boost your mood and improve your health, even when broken into small segments of ten minutes.
Walk for 60 minutes five times a week and you will start to see serious benefits.
There’s no need to panic that you won’t be able to walk for that long.
Just take it gradually so you can build up slowly. You’ll soon increase your speed and stamina.
WHY IT WORKS
1. GOOD FOR YOUR HEART. Walking lowers blood pressure, reduces cholesterol and helps prevent strokes.
2. BOOSTS BRAIN POWER. It increases blood and oxygen supply, so you feel more alert. Walking also improves memory, creativity and problem-solving skills.
3. CHEERS YOU UP. Walking three to four times a week for 30 minutes each time has been shown to lift people’s moods, making them feel happier.
4. STRENGTHENS BONES. As a weight-bearing exercise, taking a stroll increases and maintains bone density, helping prevent fractures and osteoporosis and protecting against osteoarthritis.
5. HELPS IMMUNE SYSTEM. Being outside in the elements will build up your immune system. Walking increases levels of oxygen in your blood which in turn boosts your immune system so you can fight off bouts of colds and flu.
REASONS TO KEEP GOING
A brisk stroll first thing is a great way to start the day.
Walking not only busts fat but it also boosts your resting metabolic rate, which means you’ll go on burning calories after you stop.
What’s more, the faster you go, the more fat you’ll burn.
Time yourself. A vigorous 120 steps per minute is around 3mph, 135 steps is a fat-burning 4mph and a seriously speedy 150 steps is 5mph — the fastest most people walk before breaking into a run. Stay walking, though — you’ll burn more calories.
If you reckon you are too busy to fit in a 30-minute walk, slot in smaller chunks to fit in with your schedule.
Studies at Loughborough University found that people who walked continuously for 30 minutes, five days a week, had very similar fitness increases as people who split their 30 minutes into three ten-minute walks.
And the longer you keep going, the better you will feel.
Beta-endorphins — the body’s feel-good chemicals — will kick in after around 30 minutes of brisk walking, so keep it up.
Walking raises blood levels of other mood-enhancing chemicals, too, such a dopamine, adrenaline and serotonin.
Just make sure you wear comfy, supportive footwear. There’s nothing like aching feet and blisters to put you off your stride.
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