Some of us take walking for granted. However, research continues to confirm the amazing benefits of walking. Walking at a moderate pace for 30 minutes daily can reduce heart disease risks by almost 50 per cent.

Power walking or fitness walking increases the benefits. Power walking increases the intensity of your walk, but the activity remains a low-intensity workout. An increase in the intensity at which we walk increases our rate of metabolism long after we have stopped walking. Power walking is performed at a rate of five miles or more in an hour.

Power walking involves the use of the entire body. However, more emphasis is shifted to our upper body. In order to power walk effectively, our body should be in an upright position with our eyes focused ahead with our chin up.

The muscles of the abdomen and buttocks should be tightened while the muscles of the shoulders and chest are kept relaxed. The arms should be bent at the elbows at about 90 degrees. The arms should swing from back to front in conjunction with the movements of our upper body. Breathing should be synchronised with our strides, likewise our breathing will increase or decrease as our walking pace increases or decreases.

It's heart healthy

The benefits of power walking are similar to those derived from running but without the discomforts and difficulties that some persons experience when they run. Even though power walking is a low-impact activity, our heart, cardiovascular and circulatory systems benefit immensely. Coronary heart disease, high blood pressure and chronic obstructive pulmonary disease risks are a few of the health problems that we can power walk into submission.

Power walking increases our caloric burn, reducing stored calories. Thus, we are able to control weight gain and the conversion of excess energy to fat that could eventually result in obesity. Power walking is a novel way of building and increasing muscles mass. The overall effect of power walking on the abdominals will improve the body's composition, especially if weights are carried in the hands during the walk while tightening the abdominal muscles.

Produces stress hormones

Power walking, like other physical activities, influences increased levels of stress hormone production. Endorphins and adrenaline are just two examples of such hormones that respond to stress and are significantly associated with physical activities. The sense of satisfaction, fulfilment, euphoria and the ability to endure the discomforts of physical activity are all due to the actions of endorphins.

Power walking strengthens our bones because it is a weight-bearing anti-gravity activity. And. people who are having difficulties enjoying a good night's sleep could include a session of power walking in the late evening routine and observe their sleeping patterns thereafter.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.