Latest Stories


The benefits of walking

I LOVE to walk. It’s such a great way to work out. It boosts your metabolism and puts you in a fabulous mood. After I walk I feel invigorated and have a wonderful sense of self accomplishment. I have found that it’s one of the best tools for permanent weight loss.

Walking for 10 minutes burns 50 to 100 calories. The faster you walk, the more you burn. Walking helps you shrink your fat zones in many ways beyond the calories you burn during your actual workout. A recent study of 40 overweight women revealed that a walking program combined with modest calorie restriction resulted in an average eight percent drop in body weight, 17 percent drop in fat mass and 20 percent drop in tummy fat. Overall, the women lost much more than you would expect from dietary restriction alone. Researchers attribute the extra fat loss to the calories burned during each walking session coupled with a walking induced boost in aerobic capacity refers to how efficiently your muscles use oxygen and convert into fuel. The better your aerobic capacity the more efficiently your body burns fat both during your walk and during the rest of your day.

Research shows that regular cardiovascular exercise (any type of exercise that increases your heart and breathing rates) helps to regulate your appetite making you less likely to overeat. In addition numerous surveys show that women who begin a fitness program automatically choose healthier foods. In my experience walking works for just about any age. Though other fitness pursuits such as running or cycling also burn fat and help to regulate your appetite, they unfortunately can take a toll in your joints, your knees, and your back. I myself love to run and still do a couple of times a week.

Besides burning fat walking strengthens your heart and lowers blood pressure and cholesterol build up reducing your heart disease risk by 40 percent. It also stimulates the natural rhythm of your intestines helping to enhance digestion and bowel regularities. It normalizes blood sugar levels, helping to prevent diabetes and insulin resistance. Walking can also lift depression and boost your mood. As you walk your brain secretes opiate-like chemicals that soothes away aches and pains and create a feeling of freshness. It’s no wonder that a brisk walk can clear your head and soothe your nerves. Whenever you feel anxious, tense, sad or depressed head outdoors for a walk and leave your troubles behind. Walking can be addictive in a good way. Best of all walking works for everybody.


You can easily tailor walking to your schedule, personality and lifestyle. You can walk practically anytime, anywhere. You need only a good pair of shoes and socks to walk your way to a slimmer you. Though you can certainly walk at any time that fits best into your schedule. I encourage to try it first thing in the morning. Research shows that you are more likely to fit in exercise in the morning rather than later in the day. Get out of bed put on your walking clothes, to your morning and pre-walk stretches and get on your way. Do what works best for you, but just do it. There are many different kinds of walk. The more variety in your walking repertoire, the more motivated you will feel. Variety also keeps your muscles constantly challenged, which helps you burn more calories during every workout. Plus, when you change it up, you’ll also keep your metabolism up preventing a weight loss plateau. For each of your walking workouts you’ll work up to a total time of 45 minutes, starting with 25 minutes during weeks and 2 and adding 10 minutes every other week. Your goal is to walk four times a week.

Besides your scheduled 25 to 45 minutes walks four times a week, I encourage you to fi t in as much as walking as you can throughout each day. Make walking a regular habit. Looking for other ways to make your walking habitual? decrease your dependence in your car-take errands by walking to the bank, the convenience store or the post office. Pretend that elevators, escalators and moving walkaways don’t exist opting to use power of your own two feet over the power of electricity and cables. Walk to your neighbors house rather than call. Take mini walk breaks at work rather than coffee or snack breaks. Eventually, such mini walks will become natural part of your day.

Where to walk?

You can do your walking workouts just about anywhere. Walking outdoors is fun and enjoyable. But sometimes we can’t walk outside. So a treadmill provides a nice back up and that’s the true beauty of walking. You can do it in so many places from malls to gyms to parks. Here are the different locations and benefits of walking in these areas:

The treadmill

I love walking on my treadmill. It’s always there waiting for me so I can walk. It also allows me to walk during heavy rain, when it would be too uncomfortable or unsafe to walk outdoors. Position your treadmill to face out the window so you can see and enjoy beautiful views specially if you’re on the upper floor. Also you can placed a TV in front of the treadmill so you can watch the news or your favorite TV shows while you burn fat.

The mall

If you don’t own a treadmill or have access to one at a gym, the mall provides your next best option for walking indoors during bad weather or just for the fun of it. An added bonus: You’ll meet other walkers, making it social activity that you’ll look forward to. Plus, you can window shop.

The beach

If you planned for a beach vacation or are lucky enough to live near a beach, take advantage of the beautiful scenery, sea breeze and great smelling ocean air by walking on the beach. Walking on sand burns more calories than walking on a paved surface because you must work harder to push off during each foot strike. It will also help you tone your calves and ankles.

The neighborhood

If your neighborhood has sidewalks, you’ve get a wonderfully safe and car-free walking route. These walks help us get to know other neighbors that we pass by. Plus, it’s fun to know who’s moving in and out or who’s adding an addition to their house.

Follow Us

Follow us on Facebook Follow on Twitter Follow on Twitter

More from this Column:

Recent Stories:

Complete stories on our Digital Edition newsstand for tablets, netbooks and mobile phones; 14-issue free trial. About to step out? Get breaking alerts on your mobile.phone. Text ON INQ BREAKING to 4467, for Globe, Smart and Sun subscribers in the Philippines.

Tags: Health , Training and Fitness , walk

Copyright © 2014, .
To subscribe to the Philippine Daily Inquirer newspaper in the Philippines, call +63 2 896-6000 for Metro Manila and Metro Cebu or email your subscription request here.
Factual errors? Contact the Philippine Daily Inquirer's day desk. Believe this article violates journalistic ethics? Contact the Inquirer's Reader's Advocate. Or write The Readers' Advocate:
c/o Philippine Daily Inquirer Chino Roces Avenue corner Yague and Mascardo Streets, Makati City, Metro Manila, Philippines Or fax nos. +63 2 8974793 to 94
  1. Napoles spills beans on Enrile, Estrada, Revilla – De Lima
  2. Opinions split on Napoles turning state witness
  3. Delfin Lee: Blame Pag-Ibig, not me
  4. Plunder complaint filed vs PNP chief, firearms office head over license delivery deal
  5. Cedric Lee’s cohort flies out of PH despite look-out order – De Lima
  6. San Juan cops fail to arrest Cedric Lee
  7. More ‘Yolanda’ bodies found
  8. Gigi Reyes pins blame on aide
  9. Lawyer: Napoles ‘will tell all’
  10. Boy ‘sexually assaulted’ at Indonesia international school
  1. Kim Henares needs a reprimand, says Cayetano
  2. Estrada: Gigi Reyes won’t testify vs JPE
  3. Gigi Reyes pins blame on aide
  4. More legal woes for Cedric Lee
  5. Enrile chief aide back in PH ‘to face charges’
  6. Bernice Lee arrested by NBI team
  7. ‘No real progress in PH if dynasties not dismantled’
  8. Suspect in Vhong Navarro’s mauling wants to turn state witness – De Lima
  9. Henares on Pacquiao bashing: I did not start this
  10. ‘Mom, I love you,’ says text from student on sinking ferry
  1. KL confirms Malaysian Airlines Flight MH370 ended in Indian Ocean
  2. MRT passengers pass the hat for 6-year-old Ashley
  3. Rookie, lady cops lauded for quick response to MOA heist
  4. Malaysia averts another air tragedy; pilot lands troubled plane safely
  5. Revilla says he was joking; Lacson stands by his story
  6. Revilla ‘consulted’ Lacson on how he evaded arrest
  7. Cudia, dismissed for lying, got 99% in conduct
  8. Kim Henares needs a reprimand, says Cayetano
  9. Hammer-wielding robbers cause chaos at Philippines’ Mall of Asia
  10. Ex-PBA player Bryan Gahol dies in road mishap


  • Napoles tags over 100 officials in pork scam – Lacson
  • Vitangcol to sue Czech envoy
  • Senator’s kickback from pork bigger than those of Enrile, Estrada, Revilla – Lacson
  • 43 out of 414 Etihad passengers yet to be found, tested for MERS-CoV – Palace
  • Sandigan junks Marcos family claim to Paoay property
  • Sports

  • Caguioa blasts ‘no heart, soft’ Ginebra on Twitter
  • San Mig Coffee grinds out win over Alaska to force decider
  • UP nips St. Benilde; Adamson blasts RTU in Filoil women’s caging
  • Kevin Garnett responds to Raptors’ GM F word
  • Albert Pujols hits 500th HR of major league career
  • Lifestyle

  • Entering the monkhood a rite of passage
  • Haneda International Airport: A destination on its own
  • Wanted: Beauty queen with a heart that beats for the environment
  • Kim Atienza: At home with art and design
  • Life lessons I want to teach my son
  • Entertainment

  • Bollywood Oscars, film stars come to Florida
  • Ex-Fox exec denies allegations in sex abuse suit
  • Kris Aquino backtracks, says Herbert Bautista and her are ‘best friends’
  • Summer preview: Chris Pratt enters a new ‘Galaxy’
  • Bon Jovi helps open low-income housing in US
  • Business

  • SM to rebuild Tacloban hospital
  • PSEi slips after 4-day rally
  • Toyota sells 2.58 million vehicles, outselling GM
  • McDonald’s 1Q profit slips as US sales decline
  • SEC approves SM’s P15B retail bond offer
  • Technology

  • ‘Unlimited’ Internet promos not really limitless; lawmakers call for probe
  • Viber releases new design for iPhone, comes to Blackberry 10 for the first time
  • Engineers create a world of difference
  • Bam Aquino becomes Master Splinter’s son after Wiki hack
  • Mark Caguioa lambasts Ginebra teammates on Twitter
  • Opinion

  • One-dimensional diplomacy: A cost-benefit analysis of Manila’s security deal with Washington
  • No ordinary illness
  • Reforest mountains with fire trees and their kind
  • Day of the Earth
  • When will Chinese firm deliver new coaches?
  • Global Nation

  • 19 Ukrainians, Russians, Filipinas rescued in bar raid
  • Filipinos coming home from Mideast must obtain MERS clearance – DOH
  • US Secret Service in Manila ahead of Obama visit
  • Palace thanks Estrada for successful HK mission
  • Hong Kong accepts PH apology; sanctions also lifted
  • Marketplace