6 Ways Walking Helps Everybody (From Beginner to Athlete)


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Beginner 1 Mile Walk | Walk at Home

Video taken from the channel: Walk at Home by Leslie Sansone

Because weight loss essentially comes down to burning more calories than you consume, walking pairs quite nicely with a nutritious, reduced-calorie diet to help you reach your weight-loss goal. Depending on your weight and speed, walking burns about 150 to 200 calories in 30 minutes. But the most important part of walking for weight loss is. If you’re looking to use walking to help you lose weight, you may need to engage in a stronger program than just walking from Point A to Point B. Adding interval walking, keeping a certain pace, and walking with exercise bands are all great ways to help promote weight loss as you walk.

3. Burns Fat. The athletic walking technique improves blood circulation. While walking, the calf muscles contract like a “second heart,” forcing blood to return to the heart. Finally, athletic walking has a calming effect on the mind. The ancient Greeks believed that walking made their minds more lucid, helping them crack problems of logic and philosophy.

Maintain a healthy weight. Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes. Strengthen your bones and muscles. Improve your mood.

Improve your balance and coordination. The faster, farther and more frequently you walk, the greater the benefits. You can compensate for this by walking with a 10-40 pound vest/backpack to increase the difficulty. Pick Your Level.

Beginner: Would have difficulty walking 3.5 mph at 5% incline for 45 minutes. Intermediate: Would have difficulty walking 4.0 mph at 5% incline for 45 minutes but could complete the beginner workout. Then spend 25 minutes alternating between 1 minute of walking almost as fast as you can go and 1 minute of brisk walking (aiming for a 6 on an intensity scale of 1 to 10). Cool down for 2 minutes.

3. Athlete’s foot is a contagious fungal infection that arises when the tinea fungus grows on the feet.Athlete’s foot can be acquired through contact – either with an infected person, or somewhere else the fungus is present (e.g. a shower.). As with most infections, certain factors increase the risk of developing athlete’s foot, including: Not properly washing one’s feet.

Like walking, dancing, jumping rope, riding bikes, or team sports, running is an excellent way to help incorporate the 60 minutes of daily activity recommended for children by the U.S. Department of Health and Human Services. Start Them Young? Research-based guidelines about kids and running are surprisingly lacking in the medical field. Walking is a great way to exercise.

It’s so good that Aaptiv has an entire category in the app dedicated to it.. It can help get your heart rate up, keep you energized, and even improve your mood. But to really make the most of your walking workouts, you’ll want to add a little more spice.. Additional movements can help make walking workouts more intense. Walking can help protect the joints, including your knees and hips.

That’s because it helps lubricate and strengthen the muscles that support the joints. Walking may also provide benefits for.

List of related literature:

Starting out it’s helpful to narrow the focus of the activity, by paying attention to only one aspect of walking: it could be on the physical pressure on the soles of the feet when one foot steps on the ground, for example, or any other aspect of stepping.

“The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder, and More Compassionate” by Susan Kaiser Greenland
from The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder, and More Compassionate
by Susan Kaiser Greenland
Atria Books, 2010

I’ll start with the most common type of walking: standing and moving forward on relatively flat surfaces.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Each of the three ways of walking has its own quality.

“The Ultimate Athlete” by George Leonard
from The Ultimate Athlete
by George Leonard
North Atlantic Books, 2000

shoes, walking requires no special clothing or equipment, and with a little preplanning, can be worked into any busy schedule; you can break up the total walking time into several small parts and attain the same health benefits.

“Health & Wellness”
from Health & Wellness
, 2008

To begin with, one might walk at a pace that is slower than usual, to give oneself a better chance to become fully aware of the sensations of walking.

“Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician's Guide” by Sarah Bowen, Neha Chawla, G. Alan Marlatt
from Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician’s Guide
by Sarah Bowen, Neha Chawla, G. Alan Marlatt
Guilford Publications, 2011

Walking also improves overall conditioning; this usually takes the form of a 6or 12-min walk performed once a day, depending on the patient’s condition and tolerance.

“Egan's Fundamentals of Respiratory Care E-Book” by Robert M. Kacmarek, James K. Stoller, Al Heuer
from Egan’s Fundamentals of Respiratory Care E-Book
by Robert M. Kacmarek, James K. Stoller, Al Heuer
Elsevier Health Sciences, 2019

The authors give the example of walking briskly for 30 min two times during the week (moderate intensity) and then jogging for 20 min (vigorous intensity) on two other days of the week as one way to meet the suggested guideline.

“A Clinical Guide to the Treatment of the Human Stress Response” by George S. Everly, Jr., Jeffrey M. Lating
from A Clinical Guide to the Treatment of the Human Stress Response
by George S. Everly, Jr., Jeffrey M. Lating
Springer New York, 2012

This contradicts the findings of Rooney et al. (2003) that pedometer presence alone is enough to increase walking behaviour.

“Psychology of Physical Activity: Determinants, Well-Being and Interventions” by Stuart J. H. Biddle, Nanette Mutrie
from Psychology of Physical Activity: Determinants, Well-Being and Interventions
by Stuart J. H. Biddle, Nanette Mutrie
Taylor & Francis, 2007

I will try to walk or do one of the following physical activities for 10 minutes, 7 days a week: • I will start walking for 10 minutes a day and increase my walking by two minutes every two weeks untilI reach my goal of 30 minutes a day.

“Mayo Clinic Guide to Fibromyalgia: Strategies to Take Back Your Life” by Andy Abril, Barbara K. Bruce
from Mayo Clinic Guide to Fibromyalgia: Strategies to Take Back Your Life
by Andy Abril, Barbara K. Bruce
Mayo Clinic Press, 2019

The simplest ones count steps only.

“Physical Education for Lifelong Fitness: The Physical Best Teacher's Guide” by Physical Best (Program), Suzan F. Ayers, National Association for Sport and Physical Education, Mary Jo Sariscsany
from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide
by Physical Best (Program), Suzan F. Ayers, et. al.
Human Kinetics, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’m 74 and walk a lot (no car) but also ride a electric unicycle wheel. I feel great and don’t know if i want to change anything. Nope im not watching no change is great for me.

  • Hi have be walking Leslie sense 2013!!!After my workouts, I feel good and I feel ready for the day!!!
    Thank you gym At home! I can exercise Anytime of the day and any weather! I wish to be in your studio one day!!!����

  • I am pausing just to say WAY to go…i am doing this before I start my distance learning and I must say it is so good to see all sorts of people represented on this video. This shows the authentic display of all sorts of people getting their day started with some WALKING! We need this more than ever! Great job!

  • Have been looking for something like this since our local cardio rehab programme screeched to a halt with the lockdown. I can’t move as fast (yet), so don’t know if I made a mile, but I finished the 15 minutes, and even look forward to tomorrow. Thank you, thank you, thank you.

  • I’m 33 and a mother of two young children. In the past year I’ve noticed my back problems and my knees are getting bad.
    I have tried different diets and exercise things. NONE have stuck.

    This is the FIRST video I have ever done that I’m like “wow! That felt good! I can do this” and I have low self esteem so that really says a lot. I’m going to try to take a little time each day and do this video!
    This is what I needed! Thank you! My mother is going to join me next time! I need to lose weight as well so hopefully this is the start of my journey to leading a healthier life!!
    Thank you thank you thank you

  • my asian parents is very supportive but they do insist that i should be an architect than a neurosurgeon because i showed interest in architecture and creating plates when i was still 12.

  • hi Leslie, your video is very helpful to me at my age…keep walking and more video upload…stay safe always…Philippines here

  • madam i diagnosed with mystheniagravis,which is a serious muscle disorder from last 4 yrs and im in medication now. from last 3 months i just started walking in the morning daily and i am walkg better than before and even my muscle got strengthened but suddenly when im walkg my thigh muscle became stiff and after sometime i got relief and startd walkg slowly…and my question is can i try this exercise to strengthen mu knee muscle or should i keep away from this exercise.

  • Watching from Manila, Philippines. ��‍♀️���� Thank you for this walk home video! This is exactly what we all need. Some exercise videos are difficult to follow, but your videos are easy to follow. Pls make more 15mins videos like this with the same group of people in this video pls. Keep safe everyone! ��

  • Everything changes. We won’t know if we don’t try, what if we come to love the career after months, years, and hardships with relief in return, despite hating the career at first? Nothing is permanent because anyone can have a change of hearts, and think twice before quiting. Just saying.

  • Thanks for taking care of people with MS! That is such an important work to do!
    I am a yoga therapist, in Saint Louis, and I specialize in helping people with MS. I can see the improvements in my students after just a few months! It is amazing when students realize they can improve their health condition just by learning to focus on their body and recover balance, flexibility and strength (and confidence as a natural result!). Thanks again!

  • thank u so much this video helped me to walk.. as i didnt walk from last 5 years because i forgot how to walk god bless u thank u

  • Hi dr Jo
    After my normal delivery a year back my knees are not like earlier.
    I mean i feel weakness there after standing for long, i have to use stairs more often during the day, can sit on knee or crossed legs for long.
    Will these exercise be useful or any other if u can help plz.
    Thank you

  • Agree with other comments, this video may not be for everyone meaning not for beginners, but oh my heavens, I love it. Best 1 mile work out, ever, Leslie. Love the studio, the tempo and even Leslie’s new look. The best thing about Leslie’s workouts, she has a workout that fits every level and time frame need.

  • Oh my gosh!!! This is exactly what I needed! God bless you Leslie Sansone! You are fun an this workout was perfect!! I love how fun you are an that your workouts really work an perfect for beginners and everyone of all ages! Please keep the videos coming!! I pray you never stop making them and that God continues to bless you always and keep you!!❤️

  • I came to this because I was over thinking how to walk and now I don’t remember how to walk properly and this video made it worse even more because he was saying so much aahhhhhhh!!!!!

  • I got a brain injury and due to it…my left leg and hand suffers very much in all the physical activities and in walking also…Can you please make a video for it as it troubles me very much

  • Hi, I would like to ask if these exercises will help with severe balance problems…I have had this problem for months where when I stand or walk I feel unbalanced and unsteady and feel like I’m going to faint but I do not…do you have any advice for me because i have tried many medications and they have not worked and I have had an MRI scan and everything was clear…would appreciate some advice…thanks

  • Your exercise videos have helped me and kept me going without quitting. I’m usually a lazy person but the videos motivate me. I’m so grateful for your exercises for it has helped me stay fit during this home stay period. Thank you. Loves from Myanmar ����

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    Good afternoon I’m from Brazil I live in Unamar tamoios second district of cabo frio RJ in the forest neighborhood on Rua da Bença n01 I want to congratulate this excellent teacher and say that I am a fan of her classes and I have already lost a few pounds and reduced my abdomen from 118 to 110 in a week seeing and doing her classes, that is, the exercises kkkkk, tired a lot and a hug for everyone in your gym and buy you. My name is DEJAIR and I work at the Orla 500 condominium I’m a night watchman

  • LOVE THIS! Doing it every day now. Makes me feel good & feel good about myself. Helping my weight loss journey also. I would like to know how many steps it is. Does anyone know?

  • Purchase a printable worksheet with the Knee Strengthening Exercises in this video here: https://www.askdoctorjo.com/buy-knee-strengthening-worksheet
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