Miller 1

Naomi Miller
Online Walking and Jogging
Mr. Schumacher
Physiological Benefits of Walking and Jogging
In our ever so ustling !orld" !ork demands more and more time !hile
e#ercise$s needs shrink and gro! smaller. %n easy !ay to kee& fit ho!ever is
something that doesn$t re'uire you to &ay e#&ensive gym fees or s&end hours
!atching !orkout videos. Walking and (ogging )even running* are easy !ays to
get e#ercise" regardless of !here you are. It can e done in the city or in rural
areas" and is 'uite eneficial for oth your cardiovascular and res&iratory health.
It$s never too late to start !alking" es&ecially for your heart and
cardiovascular system. Some enefits including im&roving cholesterol" lood
&ressure" diaetes" oesity" etc." !hich lo!ers death rates. %nother im&ortant
enefit is hel&ing out mental stress" es&ecially !ith strains &ut on a usy student
or !orker. One study in +ondon tested a !ide range of &eo&le , various ages"
some !ith smoking and-or alcohol use , for 11.. years. /hey found out that
&eo&le !ho !alked at least 0.0 miles a !eek at aout a 1 miles &er hour &ace
reduced their risk of dying and risk of e#&eriencing events like heart attacks"
heart failure" stroke" y&ass surgery" etc. y .12. 3arvard studies also re&ort"
4%mong 51"677 female nurses" !alking at least three hours a !eek !as linked to
a .02 lo!er risk of heart attack and cardiac death and a .62 lo!er risk of
stroke.8
Miller 1
Not only does !alking and (ogging hel& make your heart and muscles
stronger" it$s also very effective in im&roving one$s cardiores&iratory system. One
thing !alking and (ogging aids !ith is cardiores&iratory endurance9 4the
ma#imum aility to take in" deliver" and e#tract o#ygen for &hysical !ork.8 It
measures ho! effective this &rocess is" and to make it more effective" it re'uires
uilding u& more muscle tissue and increasing lung ca&acity through oth
aeroic and anaeroic activity. Walking and (ogging are filed under aeroic
activity" !hich means it re'uires a lot of o#ygen to e trans&orted. %s said"
!alking and (ogging hel&s to increase lung ca&acity !hich is very eneficial if one
&lans on doing other s&ort activities. %nother enefit is an increase of
trans&ortation of o#ygen from the lungs to the lood" &reventing one from getting
di::y or falter easily.
3arvard Medical School &oints out that intensity of the e#ercise does not
matter" as long as your &ace has enough energy in it to get your heart rate u&.
;unning can e intimidating to many !ho are looking to im&rove their fitness !ith
all the s!eat and &anting" ut it doesn$t have to e that challenging" or not in the
eginning at least. Moderate e#ercise like !alking and (ogging are ideal even for
goals like !eight<loss" and is easy to do any!here. % sim&le .=<>= minute !alk
or (og is only ste&s a!ay to a etter future for one$s ody.
Works Cited
Sefcik" +isa. ?@ifferences Bet!een Walking and Jogging.? LIVESTRONG.
+IABS/;ONC.DOM" => Ee. 1=16. We. 5 Jan. 1=16.
Fhtt&G--!!!.livestrong.com-article-61>71><differences<et!een<!alking<
and<(ogging-H.
?WalkingG Iour Ste&s to 3ealth.? Walking: Your Steps to Health. 3arvard 3ealth
Pulications" %ug. 1==J. We. 5 Jan. 1=16.
Miller .
Fhtt&G--!!!.health.harvard.edu-ne!sletters-3arvardKMensK3ealthKWatch
-1==J-%ugust-Walking<Iour<ste&s<to<healthH.
Banks" Summer" and Michelle %revalo. ?What Is Dardiores&iratory
EitnessL?WiseCeek. Don(ecture" =6 Mar. 1=16. We. 5 Jan. 1=16.
Fhtt&G--!!!.!isegeek.com-!hat<is<cardiores&iratory<fitness.htmH