Walking. Everybody's doing it. In fact, about 67 million Americans of all ages walk for exercise on a regular basis. Walking can be enjoyed anywhere, and it's an excellent way to bring the family together and enjoy the great outdoors, or to collect one's thoughts away from the hustle and bustle of everyday life.
Walking at a brisk pace for regular exercise helps condition the body and improve overall cardiovascular health the same way running and jogging does. But compared with running, exercise walking carries a significantly lower risk of injury.
Exercise walking doesn't repeatedly pound the knees and ankles, leading to injuries of the joints and bones, nor does it wreak havoc on the knees as running can. Even people with arthritis, or those recovering from heart attacks can exercise walk with the approval of a doctor.
Benefits of Exercise Walking

The fundamental health benefits of exercise walking are many. Metabolically, it helps control weight, blood sugar, and cholesterol levels. A brisk walk can burn up to 100 calories per mile or 300 calories per hour. Walking is the perfect complement to a sensible diet to lose weight and keep it off.
Walking improves cardiovascular fitness. As an aerobic exercise, walking gets the heart beating faster to transport oxygen-rich blood from the lungs to the muscles. The heart and lungs grow more efficient with a regular walking regimen, reducing blood pressure and the resting heart rate. Walking is even a central element of medical rehabilitation. Recovery from many ailments, including heart attack, is facilitated by a regular walking regimen.
For people with poor circulation to the arms and legs, walking can increase the size and improve the efficiency of the tiny vessels that supply blood for cellular respiration. Anyone diagnosed with poor circulation should see a doctor before beginning exercise walking.
Psychologically, walking generates an overall feeling of well-being, and can relieve depression, anxiety, and stress by naturally producing endorphins, the body's natural tranquilizer. A brisk walk will relax you and stimulate your thinking.
If you are more than 40 years old and have any problems with weight, respiration, blood pressure, pulse rate, or cholesterol, check with your doctor before walking. The same goes for diabetics, smokers, or people with preexisting injuries or a family history of heart problems.
On Your Feet

The ideal walking shoe should be stable from side to side, and well-cushioned, and it should enable you to walk smoothly. Many running shoes fit all of these criteria well, and for most people are acceptable for a walking program.
However, there are specialty walking shoes that may work well for you. These tend to be slightly less cushioned, not as bulky, and lighter than running shoes.
Most important, whether you are wearing a walking or running shoe, is that it must feel stable to you. Either type of shoe is acceptable if it works well with your foot mechanics, providing cushi...

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