If you need a reason to get moving, try these on for size: weight loss, a boost to your immune system, stress relief, and a reduction in your risk of the chronic diseases you've read about in every chapter of this book: obesity, heart disease, diabetes, hypertension, and stroke. Did you know that regular exercise decreases both your systolic and diastolic blood pressure by 10 points, and that you can see this effect within three to four weeks of increasing your activity level? There is a mountain of good reasons to get fit, and by now you may be on board for making the commitment. But how will you go about changing your life for the better? It's as simple as putting one foot before the other.

This Life Was Made for Walking
    I've said it many times: When you want to be healthy and you've exhausted all of your options, take a hike! If you truly are serious about wanting to improve the quality of your life, and I believe you are, then think about the good news. Walking as form of physical fitness and exercise can lower your cholesterol level; reduce your risk of a heart attack, osteoporosis, and breast and colon cancer; reduce constipation; lessen depression; flatten your tummy; tighten your thighs; and make you feel good about yourself. I know it sounds like a miracle. It isn't, but it's the next best thing to really getting you to the zone you want to live in for the rest of your productive and healthy life.

Here's the Evidence
    According to one study, a brisk walk is as effective as running in reducing the risk of heart attack and stroke. Researchers studied 74,000 women between 50 and 79 and found that walking briskly for 2½ hours a week cut their heart attack and stroke risk by one-third. You can even walk away from high blood pressure—scientists reported that regular physical activity, such as brisk walking for 30 to 45 minutes five times a week, can reduce hypertension in people who already have it and could prevent its development in people who are susceptible to the disease. Other reasearch shows that walking, combined with a healthful diet, is more effective in warding off diabetes than a popular drug.
    The Nurses' Health Study, which I've referred to frequently throughout this book, found reductions in breast cancer risk among 122,000 participants who walked or exercised more vigorously at least seven hours per week, compared to women who exercised only one hour or less. Still not convinced that regular exercise is well worth your time?
    Forgot where you put your keys lately? Or maybe you've dialed a number and forgotten who you called? What would you say if I told you that a study has shown that older women who walk regularly are less likely to develop memory loss compared to less active women? Another study showed that a brisk 30-minute walk or jog around a track three times a week was as effective as antidepressant medication in treating symptoms of depression. Imagine that. Walking protects bone density in the hips, too. A number of credible studies have been done showing that walking and lifelong exercise protect bone density in the spine. And what about your cholesterol level? Had that checked lately? One study showed that women ages 74 to 87 who walked three days a week for 10 weeks significantly increased their HDL (good) cholesterol. Other studies have shown that moderate exercise decreases LDL (bad) cholesterol levels. So what have you got to lose except a shot at the good life?

Calorie Payoff for Your Walk