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Let’s face the facts: while the gym works wonders for most people, if you are very overweight or obese, even light gym training may prove too strenuous for you. When asked what the.

obese should do, doctors often suggest walking to lose weight for obese patients. Most people start walking, but quickly give up on the idea. Why? Walking to lose weight works, but it takes a long time before you see any visible results. So it’s hard to get out there every day it feels like you’re doing all the work for nothing.

If you need motivation, consider walking with a friend or family member. An evening walk can become a wonderful way to catch up on the events of the day, and the company makes it more enjoyable. If you can’t find someone to walk with, bring along some music as a diversion.

Walkers have fewer incidences of cancer, heart disease, stroke, diabetes and other killer diseases. They live longer and enjoy mental health and spiritual benefits. Results from the 20-year-long Nurse’s Health Study have shown significant decreases in occurrence of breast cancer and type II diabetes in women who engaged in brisk walking or other vigorous exercise for seven hours a week, and as little as three hours a week for heart disease reduction.

In this study, brisk walking was defined as 3-3.9 miles per hour, or 15-20 minutes per mile. This can really be just a purposeful stroll for most people.

Duration

An hour a day, or a total of seven hours a week, is associated with decreased risk for breast cancer and type 2 diabetes. As little as half an hour a day, or three hours a week, is associated with decreased risk of heart disease.

Benefits

• Breast Cancer: 20% reduction
• Diabetes: 50% reduction
• Heart Disease: 30-40% reduction
• Colon Cancer: reduced risk
• Stroke: reduced risk

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