20 Benefits of Brisk Walking
Lots of men
despise exercise. One of the most notable is William Faloon, the head of
Life Extension Foundation. He is trying to bring all his health markers in
line mostly via the use of supplements.
There are a lot of reasons for such a dislike and one of them are that weight
lifting and resistance training can be downright painful. I can be a
little masochistic and so that's probably why I love weights! Still other men
are significantly overweight and are somewhat embarassed to go to the gym or
jog. Regardless of your reason, there is a simple, natural way to exercise
that virtually anyone can do: brisk walking. This is what our bodies
were intended to do and all of the healthy supercultures in the world do hours
of it virtually every day. Of course, brisk walking just refers to a "fast
walk," i.e. not leisurely walking at a reduced pace.
The benefits of this to your body, brain and bedroom are simply astonishing and
we list 20 of them below:
- Inflammation. The Holy Grail of any natural anti-aging strategy is to lower inflammation
without side effects, and it turns out that brisk walking is probably #1 in this category. As long as you aren't
strolling through Central Park at midnight, this will powerfully lower inflammation, something I discuss in my page
(along with abundant research) on Exercise and Inflammation.
- Blood Pressure. Many studies have shown that brisk walking does a nice job
of lowering blood pressure.  The reason, of course, is that it boost nitric
oxide which allows your arteries to relax, relax, relax...
- Nitric Oxide. We already mentioned above that brisk walking lower blood
pressure. How does it do this miracle? Of course, it pumps out
nitric oxide and raises your baseline nitric oxide levels.  See my link on
Increasing Your Nitric Oxide Levels Through Exercise for
- Reduced Risk of Heart Disease. One large study of men showed that just a
half hour of brisk walking per day lowered cardiovascular disease risk by 18%.
 Many other studies have showed descrease risk of cardiovascular risk factors
as well. And always keep in mind that heart disease is the #1 killer of
man by far and is root cause for much erectile dysfunction.
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- Fasting Blood Sugar. One study of obese men showed significant
improvements in fasting blood sugar levels from a brisk walking exercise
regimen.  And, if you have blood sugar/insulin issues from some type of
lifestyle change, walking at a good pace is likely to greatly help. The
point is that walking earlier in the day can help your blood sugar hours and
hours later: you get to reap the benefits even when you are siting there.
- Prostate Cancer. Brisk walking has been found in a couple of studies to
greatly reduce the ads of prostate cancer reoccurrence. 
- Depression Relief. A 2005 study found that significant walking - "about 35
minutes a day five times a week or 60 minutes a day three times a week"  -
greatly improved mild to moderate depression. The additional blood flow
and elevated neurotransmitters from even exercise can definitely make a
- VLDL Improvements. One of the most dangerous molecules to your arteries, penile or otherwise, are the very low density type. Brisk walking improved clearance
of VLDL substantially 12 hours after exercise. 
- Blood Pressure Reduction. Several studies show that brisk walking reduces
both systolic and diastolic blood pressure in men. 
- Lower Triclycerides. Triclycerides are related primarily to carbs,
especially refined. And they are a risk factor for heart disease and
erectile dysfunction. Researchers monitored triclycerides after a two hour
brisk walk and found that triclycerides were lowered by 31% by adding up
the area-under-the-curvie, which is a nice way to summarize total triglyceride
exposure in this case for six hours.  What they did was have the walkers walk
for 2 hours at a low intensity pace, fast and then consume a standard meal.
Again, this improved the triglyceride response 15 hours later and then for six
- Weight Loss. Of course, we all know that any form of exercise burns
calories. However, more intense, longer forms of exercise can really
stimulate a counterproductive increase in appetite in many men. One study
of senior men on a 5-day-per-week brisk walking program found that it overcame
this issue and resulted in significant weight loss even without dieting. 
A meta-analysis found that brisk walking showed consistent weight loss as one
of its beneficial effects. 
- Apolipoprotein (apo) A-II. One study split men and women up into 3 different
walking groups: long, intermediate and short. Not surprisingly, the
long and intermediate groups had significant reductions in apolipoprotein (apo)
- Appetite and Craving Control. One study on chocolate eaters showed
improved control over their chocolate cravings from brisk walking. 
- Pulse / Heart Rate. A study of middle-aged but sedentary men found that brisk walking lowered pulse rates.
As I discuss in my link on Pulse Rate, many experts think that
you only get so many beats in a lifetime. They less beats, the longer (potentially) that you can live. 
- Decreased Risk of Stroke. One study of early senior-aged men found that
participants had a significant reduction in the risk of stroke from just 5
30-minute walking sessions per week.  Other studies have found a reduced risk
of stroke as well.
- Decreased Cortisol Levels. One study showed that brisk walking lowered
cortisol levels.  Other studies have shown similar results.
- Increased HDL. One research reviews found fairly precise levels at which
HDL is improved  The authors concluded that "thresholds established from
cross-sectional and longitudinal exercise training studies indicate that 15 to
20 miles/week of brisk walking or jogging, which elicit between 1,200 to 2,200
kcals of energy expenditure per week, is associated with triglyceride reductions
of 5 to 38 mg/dL and HDL-C increases of 2 to 8 mg/dL. ."
- Diabetes. It is no secret that exercise, espeically at moderate and above
inensity levels really improves insulin sensitivity. Because of this,
researchers have found that brisk walking greatly reduces the risk for type II
(adult onset) diabetes. In fact, a 2001 study found a 50% reduction in
diabetes risk in men.  Not bad for one simple activity. And a study of
diabetics showed that those who walked the most had about half the risk of
- Improved VO2max. One of the signs of cardivascular training from exercise
is incresed VO2max. Some men might think that brisk walking could not
achieve this but it does, according to a number of studies. In fact, one
study found that three 10-minute walks improved VO2max more than a one 30-minute
- Cardiovascular Training. One thing that you want is to achieve the
training effect from your exercise regimen. Brisk walking can do just
- Appetite Control. One issue with more strenuous forms of exercise is that
they increase appetitie. Some of you have experienced the frustration of
trying to lose weight while exercising, yet actually gaining weight because you
got so hungry. This is usually because the exercise was intense.
Walking, however, has been shown to burn calories without signficantly increase
appetite or appetite hormones. 
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Healthy Active Men"
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Chi, brisk walking, meditation, and reading in reducing mental and emotional
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