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Healthy Fitness

Walk this Way!

News You Can Use:

When it comes to walking, every little bit counts, according to a recent National Health and Nutrition Examination Survey study. Researchers found that a group of subjects who sat for much of the day saw big health benefits when they replaced as little as two minutes of sitting each hour with gentle walking, potentially lowering their risk of premature death by about 33 percent, compared with people who sat almost nonstop. Walking is the most commonly recommended form of exercise—and with good reason; it reduces the risk of heart disease, obesity and diabetes, it’s a safe and effective activity, and it comes easily to most of us.

Here’s how to get started: Take It One Step at a Time Set realistic goals for your walking by aiming for about 30 minutes of walking per day. It’s fine to start out slowly, and you can break up your walking into two 15-minute sessions per day.

Ask a Friend to Tag Along Having a walking buddy will keep you motivated and make the time fly during your workouts. Whether it’s your best friend, your co-worker or a family member


(dogs count too!), you’ll find yourself looking forward to your walks.

Get Competitive with Yourself Track your progress with a pedometer and look for ways to walk more. Take the stairs instead of the elevator, walk for 10 minutes during your lateafternoon break or take a long stroll in the park once a week. Sources: Mayo Clinic; ScienceDaily;WebMD

NBF For Your Benefit Magazine - Fall 2015