It’s one of the eas­i­est, cheap­est and fun ways to get in shape

YOU Best Diets - - Contents - BY KIM ARENDSE & KIRSTIN BUICK

Read­ers share their suc­cess sto­ries

WHILE ex­er­cise fads come andgo, goodold-fash­ioned walk­ing has stood the test of time.

“Walk­ing is fast be­com­ing a pop­u­lar ac­tiv­ity for health and fit­ness glob­ally,” says Kath­leen Mcquaide, mar­ket­ing and me­dia man­ager at the Sports Science In­sti­tute of South Africa in Cape Town. “It’s a low-im­pact, all­round body con­di­tioner with a low risk of in­jury.”

She adds that weight-loss is not the only ben­e­fit – walk­ing helps with mus­cle ton­ing, in­creases bone den­sity and can de­crease the risk of de­vel­op­ing chronic diseases.

In­fact, a 2015 study found walk­ing briskly may lower your risk of heart dis­ease and diabetes as much as run­ning.

An­other study from the Euro­pean So­ci­ety of Car­di­ol­ogy found a 25 minute daily brisk walk can half the risk of a heart at­tack in those aged 50 to 60 and can add three to seven years to your life.

Amer­i­can sci­en­tist Katy Bow­man hails walk­ing as the “su­per­food of fit­ness” in her book, Move Your DNA: Re­store Your Health Through nat­u­ral move­ment, and­saysit­may be bet­ter for you than shorter more in­tense bursts of ex­er­cise.

“It’s the defin­ing move­ment of a hu­man and it’s a lot eas­ier to get move­ment than it is to get ex­er­cise,” Katy says.

Four walk­ers share their suc­cess sto­ries and we look at how to walk ef­fec­tively.

‘Just start walk­ing – even if it’s only 100 me­tres’ – Avid walker Pamela Woest

PAMELA Woest from Springs started her walk­ing for weight-loss jour­ney af­ter “yet an­other Christ­mas lunch” in 2012. She de­vel­oped ex­treme pain in her hips and at­trib­uted it to her in­creas­ing weight gain.

She started walk­ing just 5 km at a time and slowly worked her way up to com­plet­ing the 30 km 702 Walk the Talk in 2013.

“When I fin­ished the walk, I really felt a sense of ac­com­plish­ment,” Pamela says. “It was awesome cross­ing the fin­ish line.”

“Walk­ing is the way to go – you can walk no mat­ter how old you are, just start walk­ing, even if it’s only a 100 me­tres!” she says.

Thanks to walk­ing and healthy eat­ing, Pamela has shed 15 kg since tak­ing those first steps three years ago.

She now walks at least once a week, both for ex­er­cise and to get out­doors as she loves the fresh air.




❯ Ini­tial weight 82 kg

❯ Cur­rent weight 67 kg ❯ Weight lost 15 kg ❯ Goal weight I’m cur­rently on tar­get, I’m quite happy about that!

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