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January 13, 2019 at 12:26 | HEALTHY

Useful and healthy just take a walk


The exercise prescription is also fairly simple. Experts agree that 150 minutes of moderate activity or 75 minutes of vigorous exercise a week will help reduce your risk of developing the most serious chronic conditions, including cancer, dementia, diabetes, and heart disease. Although any physical activity that gets your heart beating faster works, walking is the simplest and easiest to achieve. “Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that’s readily available to you,” says Dr. Lauren Elson, physical medicine and rehabilitation instructor at Harvard Medical School and medical editor of the Harvard Special Health Report Walking for Health.

To start walking for exercise, all you really need is a comfortable pair of shoes (preferably sneakers) and the right clothing for the weather. If you’re not already taking a brisk walk most days, the following may help.

Buddy up. Walk with a partner—a spouse or a friend—who will hold you accountable and agree not to renege on your agreed walks.

Track your progress. A growing body of evidence suggests that having a record of your exercise may motivate you to keep it up and even increase it. A wide array of pedometers, wristband trackers, and smart watches are available to help you. The devices are less cumbersome and less expensive than they were originally, and they have more features. You can find them at most electronics and sporting-goods stores.

Have a rainy-day plan. Locate a mall or indoor facility where you can walk when the weather is bad.

Start slowly. You don’t have to begin with a brisk 30-minute walk; even 10 minutes is a good start. (Studies have shown that almost any activity is better than none.) Gradually add time—and increase your speed if you can.

Substitute walking for driving when you can. Try walking to nearby gatherings or doing errands on foot. If you carry your parcels in a backpack, you’ll be able to maintain your pace and preserve your gait.

Source: Health Harvard

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