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Benefits of walking

Walking can help you achieve a number of important health benefits. Walking can help you:

  • Increase cardio vascular and pulmonary (heart and lung) fitness
  • Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
  • Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
  • Lower your blood pressure
  • Reduce your risk of or manage type 2 diabetes
  • Reduce risk of cancer
  • Reduce risk of heart disease and stroke
  • Manage your weight and reduce body fat
  • Improve your mood
  • Stay strong and fit
All it takes to gain these benefits is a routine of walking. And you can do that while you work using WorkFit Desk Station Treadmill. As simple as that. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.

Studies have shown that people with type 2 diabetes who walk at least 4 hours or more a week reduced their risk of dying from heart disease by 39%. They reaped those benefits regardless of body mass index, blood pressure or cholesterol levels or whether or not the person smoked. Benefits were the same in both men and women. This study was conducted by researchers at the National Public Health Institute in Finland.
 
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Top 10 reasons to walk

One Walking prevents type 2 diabetes
The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.

One Walking strengthens your heart if you're male
In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day.

One Walking strengthens your heart if you're female
Women in the Nurse's Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack significantly, compared with women who did not walk.

One Walking is good for your brain
In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better brain function than women who walked less than 40 minutes per week. Think about that!

One Walking is good for your bones
Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.

One Walking helps alleviate symptoms of depression
Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

One Walking reduces the risk of breast and colon cancer
Women who performed the equivalent of 1 hour to 2 ½ hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.

One Walking improves fitness
Walking just 3 times a week for 30 minutes can significantly increase cardiorespiratory fitness.

One Walking for a short time improves fitness, too!
A study of sedentary women showed that short periods of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fat as longer walking periods (one 30-minute walk per day).

One Walking improves physical function
Research shows that walking improves fitness and physical function and helps prevents physical disabilities in older individuals.
(Top 10 Reasons to Walk’s Source: www.medicinenet.com)
 
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Image How much walking should I do?

It is recommended that 30 minutes or more of accumulated moderate intensity physical activity for five or more days per week (150 minutes per week) can improve health and fitness. "Accumulated" means you can do it in shorter bouts throughout the day (for example, 10- or 15-minute intervals throughout the day), and "moderate intensity" means you feel warm and slightly out of breath when you do it.

Walking counts! Working while you work on the WorkFit may be a slower than a brisk walk. A comfortable walking speed while working is average around 1.6 MPH. So, you should walk longer when you walk while working.
 
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How much calories do I burn?

A healthy rate of weight loss is approximately one to two pounds per week. If you are losing faster than that you may be losing bone and muscle mass in addition to fat.

In order to average one pound per week it would be necessary to burn an additional 500 calories per day. (7 days a week X 500 calories per day = 3500 calories.) One pound of body fat is equal to 3500 calories.

The perfect way to burn extra 500 calories is to walk while you work. How much you will burn depends on your weight, walking speed and distance. The table below shows you approximate calories burned per hour based on your weight and walking speed.
Calories Burn Rate:

Activity 100 lb 150 lb 200 lb
Bicycling, 6 mph 160 240 312
Bicycling, 12 mph 270 410 534
Logging, 7 mph 610 920 1,230
Jumping rope 500 750 1,000
Running 5.5 mph 440 660 962
Running, 10 mph 850 1,280 1,664
Swimming, 25 yds/min 185 275 358
Swimming, 50 yds/min 325 500 650
Tennis, singles 265 400 535
Walking, 2 mph 160 240 312
Walking, 3 mph 210 320 416
Walking, 4.5 mph 295 440 572
(Source: www.heart.org)

Physical Activity and Calories
The chart above shows the approximate calories burned per hour by a 100-, 150- and 200- pound person doing a particular activity.
 
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Image So why not just sit?

When compared to just sitting down over the course of the day to read or work, you can walk on WorkFit and burn 200, 300, or 500 more calories than if you were just sitting and doing those tasks. That also means you will lose 1 pound a week if you walk every day. In addition, long hours of sitting at work will not be good for you back and legs, your posterior, blood circulation, and you might even have a headache.

When you own a WorkFit Desk Station Treadmill, you are getting off your seat and on your feet, and this will start making you feel better in no time.
 
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How soon will I see results?

You'll start feeling the health benefits of owning a WorkFit desk treadmill almost immediately - whether you want a nice jog after your work is done or a nice, good walk while you are working, the EXERPEUTIC “WORKFIT” DESK STATION ELECTRIC TREADMILL will maximize your workout potential immediately.
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