Walking for Fitness

According to Yahoo Health, "More than 50 million Americans suffer from "sitting disease," a new medical term for a deadly epidemic of medical problems linked to a sedentary lifestyle." Obesity, diabetes, heart disease, depression, and even cancer are all thought to be linked to sedentary behavior. Too much sitting can be just as hazardous to your health as smoking, even if you also exercise, some researchers report. The solution might be simpler than it seems. The benefits of walking for health seem to be underrated by many people. Walking for fitness can be accomplished easily with the help of a pedometer.

You can dramatically improve your health by walking over 10,000 steps a day. It's less costly than a gym membership, more fun than a stationary bike, more convenient than swimming, and easier on the muscles and joints than running. To achieve the health benefits of walking, you need to accomplish the goal of a 30-minute walk or several shorter walks that add up to 30 minutes. You can combine this with other physical pursuits, such as bicycling, swimming, yard work, or energetic housework, but the minimum goal should be 10,000 steps a day.

By using the Omron HJ112 Pedometer (step counter) 10,000 step tracking is easy. The pedometer has more flexibility in usage than most digital pedometers because of the two acceleration sensors. This capability allows the Omron HJ112 Pedometer to count steps at all positions perpendicular to the ground. As a result, the Omron HJ112 can be placed in a pocket as well as clipped on a belt. This Omron HJ112 Pedometer also features an aerobic step counter to identify how much of the user's total daily activity is considered aerobic activity. Click ahead for some tips on sticking to your walking program.

If you're inactive but healthy, start with mile-long walks at a pace of three miles per hour five times a week. Over the course of a month, gradually increase your distance to three miles at a pace of four miles per hour five times a week. If you are unable to walk that fast, walk a little farther.

You can increase the aerobic benefits of brisk walking in two ways. Swing your arms: your upper body needs a workout too. And as you get used to walking, carry a six-pound backpack or hand weights. You can substitute a briefcase or shopping bag for the backpack.

Don't ride when you can walk. Incorporate walking into your daily routine. If you must take public transportation, get off a few stops early and walk to your destination.

If it's too hot or cold outdoors, you can walk for exercise in your local mall, or in any other climate-controlled environment. Many malls have instituted walking programs sponsored by the American Heart Association.

Put variety into your walking program. Take a companion along. Try a different route, particularly leading to hilly territory, which will boost the aerobic benefits. If you get tired, alternate fast walking with strolling.