“If you never want to gain another pound of fat, find a way to walk 2,000 more steps a day. If you want to lose weight, find a way to walk 8,000 to 10,000 more steps a day.” say the Researchers at the Center for Human Nutrition at the University of Colorado Health Sciences Center led by Dr. James O. Hill.

Did you know?

A typical person, with a sedentary lifestyle, walks an average of 2,000 to 3,000 steps daily. That’s equivalent to walking 1 to 1 1/2 miles all throughout the day. But did you know? Walking that extra mile a day could possibly protect you against those nasty extra pounds you hate gaining. Walking another 4 to 5 miles a day encourages you to loss weight.

Do I have to walk those extra steps/miles all at once?

You might be pleased to know it is not necessary to do all that walking all at once. Try this, park a little farther from the entrance of the mall or instead of using your car going somewhere in “walking distance”, walk it out. Take the stairs instead of elevator or escalator. All those strategies can add up to weight loss.

Walking can reduce Health Risks:

According to The Diabetes Prevention Program, walking 150 minutes or 2 1/2 hours weekly and losing 7% of your body fat can reduce your risk of developing Type 2 diabetes by a substantial figure. Since Diabetes Mellitus type 2 or formerly known as “non-insulin dependent diabetes mellitus (NIDDM) or adult-onset diabetes is usually the negative result of obesity and other negative adult lifestyles, increasing exercise and modifying your diet can reduce your risk in getting this metabolic disorder. Besides diabetes type 2, it was found that men who walk more than 2 miles a day have a 50% lower risk of having a heart attack. Also, according to the Nurses Health Study, women who walk more than 150 minutes or 2 1/2 hours a week have a 35% lower risk of having a heart attack.

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Walking is also associated with…

… Lower rates of breast cancer and colon cancer. It is also known to actually help people recover from colon cancer once the tumor develops. Walking can even relieve depression since it releases stress and clears a person’s mind. Walking is also good for your bones.

Walking after meals:

Walking, especially after meals, could help you control your blood sugar levels and even help you combat insulin resistance. Besides having that immediate effect of clearing your blood of sugar, walking has benefits for people with diabetes. For 90% of diabetics, those with Type 2 Diabetes, perhaps the most valuable benefit is likely for long term increase in their insulin sensitivity. Insulin sensitivity is improved by promoting weight loss. Walking, like we said earlier, can help you loss weight, which in terms in help you have increased insulin sensitivity.

Add those extra steps in your daily lifestyle:

Thinking of walking those extra steps a day can do wonders for your health. Some people love to walk which isn’t much of a problem adding those extra steps daily, but for other people who don’t like walking much; this article should give you reasons to get those extra steps in your daily lifestyle. It isn’t much of a hassle walking those extra steps. Think of the possible benefits; for your health, mind and body. You don’t need to hit the gym to get those extra steps and another thing is walking is free for all. No charge needed. Walking to your mailbox, parking a little farther from the store entrance and taking the stairs are ways to add those extra steps in your daily activities.

Walk it out. It does wonders.