May be done daily, or used as a recovery day for those alternating with other walking workouts.
Benefits
Builds long-term health and well-being. Medical studies have shown an association with walking 30-60 minutes daily with reduced risk of cancer, heart disease, stroke, type II diabetes, gall bladder disease. It is a also associated with increased longevity and decreased risk of hip fracture in those over 60.
Health Walk Workout
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Start at an easy pace for 5-10 minutes.
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Stop and do a stretching and flexibility routine for 5 minutes.
Stretches
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Continue, walking at a pace that brings your heart rate up to 50-60% of your maximum heart rate (MHR).
Heartrate Calculator
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This is a comfortable pace where you can carry on a full conversation comfortably although you may be breathing harder than usual.
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Walk for 30-60 minutes.
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End with 5 minutes of gentle stretching and flexibility exercises.
Stretches
• Before You Buy a Heart Rate Monitor
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