More Benefits

Take your dog for a half-hour walk, and you may burn about:

• Correct! You answered: 100 calories

Everyone burns calories at a different rate -- this number is for someone who weighs 150 pounds. But the idea is the same: Give in to the pooch with the pleading eyes, and you can torch some calories.

To boost your mood, try taking a walk in:

• Incorrect! You answered: A shopping mall near your house
• Correct Answer: A leafy, natural area

Scientists at Stanford University asked people to walk 90 minutes in either a woodsy area or an urban one. Those who strolled in nature had less activity in an area of the brain linked to depression. That supports earlier studies that showed that people who live in cities tend to have more mental health issues, like anxiety and mood disorders, than people who live in the country.

 

Exercise like walking lowers your risk of breast cancer because it:

• Correct! You answered: Lowers the estrogen in your bloodstream

Women who are active are 30% to 40% less likely to get breast cancer. Women and men who walk briskly or do other physical activities regularly are also much less likely than others to have colon cancer. To cut your cancer risk, try to walk at least 30 minutes almost every day.

Walking is good for people who have type-2 diabetes because:

• Incorrect! You answered: It lowers blood sugar levels
• Correct Answer: All the above

Exercise helps the hormone insulin get sugar out of your bloodstream and into your cells, where it can be used for energy. That can lower your risk of complications from diabetes, like nerve damage and kidney disease. A 10-minute walk after each meal is enough to do the trick.

 

If you have arthritis, you should:

• Correct! You answered: Walk regularly for exercise

Got achy, creaky knees or hips? You have good reason to get walking then. For starters, your joint fluid moves around when you do, and that gets oxygen and nutrients to your joints and cartilage and helps prevent friction. It also strengthens your leg and core muscles. When your muscles do more of the work, your joints hurt less. A regular walk may also help you slim down, and a thinner body means less pressure on your joints.

If you have back pain, you should:

• Incorrect! You answered: Stay in bed and rest until you feel better
• Correct Answer: Walk 20 to 40 minutes two or three times a week

Most doctors recommend physical therapy for people who have chronic lower back pain. While that can help, walking can be just as effective. And it’s free and a great stress reliever -- and you can do it anytime without a referral from your doctor.

Walking is good for your bones because it's:

• Correct! You answered: Weight-bearing exercise

Activities that make you bear the weight of your own body against gravity are important because they stress your bones, and that leads them to make more cells and become more solid. Other exercises that are good for your bones include high-impact activities, like jumping rope; stretching; and strength training with weights. Talk to your doctor about what's best and safe for you.