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Three universal goals most of us share are: to live longer, to live
free of illness and to control our weight. Interesting enough, normal walking
lets us achieve all three. In fact, walking may be man's best medicine for
slowing the ageing process. First, it works almost every muscle in the body, improving
circulation to the joints and massaging the blood vessels (keeping them more
elastic). Walking also helps us maintain both our muscle mass and metabolism
as we age. It also keeps us young in spirit. For anyone out of shape or
unathletically inclined, walking is the no-stress, no-sweat answer to
lifelong conditioning.

All it takes is a little time, common sense and a few guidelines.
Unfortunately, there's a lot of misinformation floating around regarding
fitness walking, weight-loss and dieting. Walking is one of the best exercise
for strengthening bones, controlling weight, toning the leg muscles,
maintaining good posture and improving positive self-concept. People who diet
without exercising often get fatter with time. Although your weight may initially
drop while dieting, such weight loss consists mostly of water and muscle.
When the weight returns, it comes back as fat. To avoid getting fatter over
time, increase your metabolism by exercising daily.

To lose weight, it's more important to walk for time than speed.
Walking at a moderate pace yields longer workouts with less soreness - -
leading to more miles and more calories spent on a regular basis.

High-intensity walks on alternate days help condition one's system. But
in a waking, weight-loss program, it's better to be active every day. This
doesn't require walking an hour every day. The key is leading an active
life-style 365 days a year.

When it comes to good health and weight loss, exercise and diet are
interrelated. Exercising without maintaining a balanced diet is no more
beneficial than dieting while remaining inactive.

The national research council recommends eating five or more servings
of fruits and vegetables a day. Fruits and vegetables are the ideal diet
foods for several reasons. They're relatively low in fat and calories, yet
are often high in fibre and rich in essential vitamins and minerals. Remember
that rapid weight-loss consists mostly of water and muscle - - the wrong kind
of weight to lose. To avoid this, set more reasonable goals, such as one
pound per week.

Carbohydrates are high-octane fuel. They provide energy for movement
and help raise internal body metabolism. They're also satisfying. The key is
not adding high-fat toppings to your carbohydrates.

It's everyday habits which define our weight and body composition. A
three-minute walk after each meal is worth four pounds less body fat
annually. Two flights of stairs a day burns off half a pound of body fat in a
year. On the other hand, one candy bar eaten daily will cost you 20 pounds
annually.

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