Vegan Fitness
-Walking For A Vibrant, Lean Body!

Is This the "Perfect" Cardio Exercise For Your Vegan Fitness Program?

I think I have found it--the closest thing to the “the perfect” cardio exercise to add to your v . It only takes 30 minutes a day. It is free, easy to do; you can do it almost anywhere--A near perfect addition to your vegan fitness program.

It is easy on your joints. In fact, it makes your bones stronger. It burns calories and improves your health by making your heart and lungs stronger.

Best of all, when you do it regularly, it makes you feel amazing. It relieves and reduces stress, tension, anxiety and depression.

Are you ready to take a little walk? Here is a quick summary of some of the amazing benefits of walking for exercise and health:

• Makes your heart and lungs stronger and healthier

• Reduces anxiety and stress and decreases depression

• Bolsters your immune system

• Strengthens your bones to help prevent osteoporosis

• Helps prevent and control diabetes

• Helps you reduce your weight

Vegan Fitness, Anytime, Anywhere

Walking for exercise and health can take place almost anytime. Walking doesn’t require any special talent or training. You can do it with a friend, with a bunch of friends, with your dog or cat, or all by yourself. You can do it right from home. You don’t need any special equipment—just shoes. You can start today.

Really you can. Go ahead, you’ll love it. Try walking for 30 minutes today.

Do it Straight or Accumulate

The amazing thing is, when it comes to walking for exercise and health, you don’t even need to walk 30 straight minutes to get these benefits.

Numerous studies have shown that accumulating 30 minutes a day is all that is required. This means you can divide your 30 minutes however you need based on your fitness level and time constraints.

If you need to, go on ten, three minute walks. You will get the same benefits as someone who does two, fifteen minute walks.

Make Vegan Fitness Walking a Family Affair

Walking for vegan fitness is a great way to promote family health. You can take the whole family for a stroll. Not only does everyone’s health benefit, you also get to share some wonderful time with your family. My family and I take a walk almost every evening. It gives us a chance to connect to one another, to deepen our relationships, and to catch up on the details of our day. It allows the children to explore and learn while being active.

At a time when childhood obesity is such a big problem, it is important for parents to be good role models. Studies conducted over the last 20 to 30 years show a strong correlation between obesity and lack of physical activity. (Are you surprised?)

Almost half of all children aged 12 to 21 years old are not active on a regular basis. Lifestyle and health behaviors are formed early in life.

Therefore, it is important to be active with your family. Demonstrate healthy vegan fitness behaviors for your family.

The health of your children depends on you setting the example.

Go for a walk with your family.

It's Portable

Walking is completely portable; you can do it almost anywhere. Often, busy people and people who travel frequently don’t get all the exercise they need. Walking for health and exercise is a great way to slip a little activity into a busy day or when you are away from the gym.

Walking doesn’t require any special equipment, just shoes. You don’t need any fancy or expensive equipment to walk. A good pair of shoes is all you need to maintain a regular walking regimen.

Good For Your Bones

Walking for health and exercise is easy on your joints. In fact, it can make bones and joints stronger. Bones get stronger when you are active. A study reported in the Journal of the American Medical Association correlated walking for 30 minutes a week with an 18% decrease in risk of hip fracture.

If you feel like walking more than 30 minutes a day, the study also found risk of hip fracture decreased linearly with increasing levels of activity among women not taking postmenopausal hormones. For women who did no other exercise, walking for at least 4 h/wk was associated with a 41% lower risk of hip fracture. ( JAMA. 2002;288:2300-2306, Diane Feskanich, ScD; Walter Willett, MD, DrPH; Graham Colditz, MD, DrPH)

A Strong Heart and Healthy Lungs

Walking for exercise and health makes your heart and lungs stronger. A recent Harvard study shows that walking at about 3mph for 30 minutes a day reduces the risk of heart disease in women by as much as 40%. This is the same benefit you would get from aerobics, jogging, or other vigorous exercise. The benefits for men are comparable.

Lose 13 Pounds of Fat

Walking for exercise and health burns calories. Walking is an excellent part of any weight loss program. If you walk 3mph (3mph is a moderate pace somewhere between and stroll and a jog) for 30 minutes a day, you will burn about 861 calories a week.

Do you know what that means?

Since you need to burn 3500 calories to lose a pound of fat.

It means your walking program would burn a quarter of a pound of fat per week, or a whopping 13 pounds a year!

Not bad for a 30 minute walk. Your fat loss would accumulate even faster if you picked up the pace or walked a little longer.

Take Away Tips:

Make a commitment to walking for exercise and health. Then, follow through. Put on your shoes and do it. Do it 30 minutes everyday. Once you get going you will love it. Take the whole family, they will love it. Walk, and enjoy life a little more. Walk 30 minutes a day and lose 13 pounds of fat this year.

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