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The Health Benefits of Walking
Walking is good for your heart. A recent Harvard study shows that walking at a moderate pace (3 mph) for up to 3 hours a week—or 30 minutes a day--can cut the risk of heart disease in women by as much as 40%. This is the same benefit you would get from aerobics, jogging, or other vigorous exercise. The benefits to men are comparable.
Along with its benefits to the heart, walking:
- improves circulation
- helps breathing
- combats depression
- bolsters the immune system
- helps prevent osteoporosis
- helps prevent and control diabetes
- helps control weight (see below)
Studies have also shown that people are most likely to stick to exercise when it is part of their daily lives. Walking is ideal, especially in a city like Cambridge, where most people can take some of their trips on foot—to work, school, the store, church, or the movies. This enables people to incorporate walking into activities they would be doing anyway. Once you start looking for opportunities to walk, you will be amazed at how many there are. If you combine walking with taking the T, you can get to most destinations in the metropolitan Boston area.
Walk and Lose Weight
I've been through every diet under the sun, and I can tell you that getting up, getting out, and walking is always the first goal.
- Oprah Winfrey
Walking is aerobic exercise. It keeps you fit and it helps you take off extra weight and keep it off. Obesity has become an epidemic among Americans; it is especially troubling that so many American children are now overweight or obese. Numerous studies have shown that lack of exercise is a major factor.
Number of calories a 150-pound person burns walking at a moderate pace (3 mph):
| TIME | DISTANCE | CALORIES BURNED |
|---|---|---|
| 10 minutes | 0.5 miles | 44 |
| 20 minutes | 1 mile | 88 |
| 30 minutes | 1.5 miles | 132 |
| 40 minutes | 2 miles | 176 |
| 50 minutes | 2.5 miles | 219 |
| 60 minutes | 3 miles | 263 |
Number of calories a 150-pound person burns walking at a brisk pace (4 mph):
| TIME | DISTANCE | CALORIES BURNED |
|---|---|---|
| 10 minutes | .67 miles | 61 |
| 20 minutes | 1.33 mile | 122 |
| 30 minutes | 2 miles | 183 |
| 40 minutes | 2.67 miles | 244 |
| 50 minutes | 3.33 miles | 305 |
| 60 minutes | 4 miles | 366 |
1/2 mile is the distance from:
- Inman Square to Central Square
- Concord & Sparks to Fresh Pond
- Porter Square to Peabody School
3/4 mile is the distance from:
- Morse School to Central Square
- River & Putnam to Harvard Square
- Lechmere to Donnelly Field
1 mile is the distance from:
- Harvard Square to Porter Square
- CRLS (the high school) to King Open School
- Alewife T Station to Davis Square
Healthy Walking Tips
The only equipment you need to walk is a good pair of walking shoes. Look for the following when you buy a pair of walking shoes:
- a snug fit
- a well-cushioned heel
- good arch support
- enough room for your toes to wiggle
- flexible, slip-resistant soles
If you’re middle-aged or older and have not been physically active, check with your doctor before beginning a vigorous exercise program.
For More Information
For more information about pedestrian programs contact Rosalie Anders, randers@cambridgema.gov, at 617/349-4604. The Community Development Department TTY line is 617/349-4621.
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