Benefits of an Everyday 30-Minute Walk

Walking 30 minutes daily is one of the simplest, cheapest, and most effective forms of exercise. What could be simpler than walking? Everybody can walk, and walking is actually a fun thing to do especially that you get to explore your surroundings, meet people, and of course reduce the risks of certain diseases. Take a look at some of the benefits of an everyday 30-minute walk:

1. It helps in losing weight. Since physical activity combined with a well balanced meal results to weight control, walking is an activity that is perfect for weight watchers. It helps burn calories and boost metabolism. Not only that, an early walk would also give you the energy you need to start your day. A 30-minute stroll would actually burn 150 calories, so go ahead and exercise.

2. It lowers blood pressure. If you have high blood pressure, you are prone to having a heart attack or stroke. Medical experts say that strolling in a park for 30 minutes a day can actually lower blood pressure. Even walking for 10 minutes in the morning, 10 minutes in afternoon, and 10 minutes in the early evening will help you prevent having heart problems.

3. It protects your bones. Osteoporosis is a bone condition that can be helped by the simplest exercise. Walking can help build bone density without the bad effects on the spine.

4. It helps reduce depression, stress, and back pain. It can also help prevent certain types of cancer. It strengthens the joints, bones, and immunity.

Just imagine all the benefits that this simple exercise can do to your health. The key, however, lies on how determined you are to spare a few minutes of your time to do it. Once you start doing it, you would definitely see the results. This makes you look forward to your walk the next day.

Now you want to live longer, look younger, and be healthy, right?

10 Top Exercises to Lose Weight

1. Step Aerobics …Calories Burnt: 800 cal/hr
This mainly targets your legs, hips and bum, which are often the areas that women most want to tone. Doing an hour a day, split into two half an hour sessions, will ensure that you see results within 2 weeks.

2. Bicycling …Calories Burnt: 500 – 1000 cal/hr
Depending on how fast you go, this can be a real calorie burner. Riding outside is always enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike.
This is my favorite calorie burner, because it’s so easy to do. How about riding while watching the TV? I find that cycling through Eastenders keeps me distracted, but working hard.
In case you prefer to ride outside, make sure you take a look at this post called How to Not Get Hit by Cars When Bicycling. Just in case…

3. Swimming …Calories Burnt: 800 cals/hr
Doing lengths up and down the pool for an hour will burn off 800 calories, and also tone almost all of your body. Stay motivated by giving yourself half an hour extra to make use of the Jacuzzi when you’ve finished!

4. Racquetball …Calories Burnt: 800 cals/hr
The side to side running involved in this is a great cardio workout, and will also help to tone your thighs and legs. I also find this to be much more sociable, which keeps me working out for longer and stops me skiving my gym sessions!

5. Elliptical Burner …Calories Burnt: 600 cals/hr
This is brilliant cardio, and also helps to build strong muscles, as well as toning the stomach. I personally find Elliptical Burner really boring, so I split my session into ten minute bursts and do them throughout the day, and I find that listening to some upbeat music really helps as well.

6. Rowing …Calories Burnt: 500 – 600 cals/hr
Rowing is a brilliant way to tone your arms, and is also very good fun. Get involved with the local rowing club and you’ll get to try it for free, or simply use the rowing machine at the gym. As well as building arm muscle, you’ll also burn calories and get an incredible workout.

7. Walking …Calories Burnt: 360 cals/hr
The easiest exercise, brisk walking is a great cardio workout and will also help to tone legs, stomach and hips. Sprinting, walking across hills or walking uphill will add to the amount of calories burnt, and walking tends to be very easy to fit into daily life. Just walking to the train station has made me so much fitter, and it really wakes me up going for a brisk walk in the morning.
Check out Hate Running? Get Fit Walking! for the detailed walking workout!

8. Dancing …Calories Burnt: 600/800 cal/hr
This targets all over your body, and is an excellent work out. I frequently put a music channel on and dance around, as well as burning calories I also find that it’s a great stress reliever! Just make sure you stay active, and try and keep going for at least an hour!
If you want to learn some new sexy moves while you are at it, you might want to check out Dancing DVDs reviewed in this post: Do Your Dance Moves Need A Makeover?

9. Exercise DVDs …Calories Burnt: 300/500 cals/hr
While these come under a lot of different headings, some exercise DVDs do actually help you to lose weight and tone up. Find a high energy one, and try and do it once a day. As well as burning calories and toning up, you’ll also feel much fitter. My personal favourite is “Pump It Up”, because the music keeps me motivated!

10. Horse Riding …Calories Burnt: 200-600 cal/hr
This one may be slightly harder to arrange, but going horse riding once a week is one of the best ways to stay fit, healthy and enjoy nature. The view from up there is so amazing, you won’t notice that your toning your bum, abs and thighs, and burning calories while your at it! You’d be surprised at how cheap it can be to arrange a session once a weekend, and if your feeling extra fit you could even cycle to the stables!