Excerpted from:
Stephanie Oakes’ Burn Off 10 Pounds a Month

            Although the main goal in starting any program may be to lose weight, we also do our bodies a huge favor in other ways. Here are 10 invaluable health benefits you’ll gain when you follow my structured walking program:

1. A stronger cardiovascular system. In fact, regular walking can decrease your resting pulse rate, which means your heart doesn’t have to work quite so hard to get you through the day.

2. A reduced risk for a heart attack. Based on his landmark study of 17,000 Harvard alumni, Dr. Ralph S. Paffenbarger, Jr., concluded that a daily two-mile walk can reduce the risk of a heart attack by 28 percent or more. Walking lowers levels of low-density lipoprotein (LDL) cholesterol (the “bad” kind) and raises levels of high-density lipoprotein (HDL) cholesterol (the “good” kind). A regular walking program also reduces your risk of developing high blood pressure, a factor that contributes to heart disease and stroke. And if you already have high blood pressure, walking can help reduce it.

3. A stronger immune system, which increases your odds of fighting off infection and disease.

4. Increased bone density, which lowers your risk of developing osteoporosis.

5. Increased circulation to your joints, which can result in less pain for people with arthritic joints.

6. A reduced risk for developing type 2 diabetes. And if you already have the disease, taking part in a regular walking program can improve your body’s ability to process sugar (known as glucose tolerance), lower your blood sugar levels, and help you live longer.

7. Increased mobility and stamina.

8. Improved posture, resulting in fewer backaches.

9. Stress relief and greater mental functioning. Going for a brisk walk is a great way to reduce stress. Regular walking also can reduce feelings of depression and anxiety.

10. Improved ability to stay strong and active through the years. Walking for physical fitness can improve your balance, which becomes even more important as you get older. A regular walking program can help you prevent falls, keep you mobile, and help you maintain your independence.