Every_AT0 step_NN1 you_PNP take_VVB does_VDZ more_AV0 for_PRP your_DPS health_NN1 than_CJS you_PNP probably_AV0 realize_VVB ._SENT Walking_VVG benefits_NN2 every_AT0 part_NN1 of_PRF your_DPS body_NN1 from_PRP your_DPS brain_NN1 down_AVP to_PRP your_DPS ankles_NN2 ._SENT The_AT0 best_AJS part_NN1 ?_SENT You_PNP do_VDB n't_XX0 have_VHI to_TO0 do_VDI laps_NN2 around_PRP your_DPS neighborhood_NN1 for_PRP 45_CRD minutes_NN2 to_TO0 boost_VVI your_DPS health_NN1 and_CJC feel_VVB better_AV0 mentally_AV0 and_CJC physically_AV0 ._SENT In_PRP fact_NN1 ,_PUN just_AV0 a_AT0 short_AJ0 ten-minute_AJ0 walk_NN1 every_AT0 day_NN1 can_VM0 lead_VVI to_PRP big_AJ0 improvements_NN2 ._SENT In_PRP case_NN1 you_PNP need_VVB more_DT0 reason_NN1 to_TO0 lace_VVI up_AVP your_DPS sneakers_NN2 and_CJC get_VVB moving_VVG ,_PUN here_AV0 are_VBB the_AT0 biggest_AJS research-backed_AJ0 health_NN1 benefits_NN2 you_PNP 'll_VM0 get_VVI from_PRP adding_VVG a_AT0 little_AV0 more_AV0 walking_VVG to_PRP your_DPS daily_AJ0 routine_NN1 (_PUL just_AV0 do_VDB n't_XX0 forget_VVI to_TO0 pick_VVI up_AVP a_AT0 pair_NN0 of_PRF good_AJ0 walking_NN1 shoes_NN2 before_CJS you_PNP get_VVB started_VVN !_SENT )_PUR ._SENT 
1._CRD Walking_NN1 lowers_VVZ your_DPS risk_NN1 of_PRF heart_NN1 disease_NN1 ._SENT 
"_PUQ The_AT0 heart_NN1 is_VBZ a_AT0 muscle_NN1 and_CJC the_AT0 best_AJS way_NN1 to_TO0 strengthen_VVI your_DPS muscle_NN1 is_VBZ through_PRP training_VVG and_CJC getting_VVG out_AVP and_CJC being_VBG active_AJ0 ,_PUN "_PUQ says_VVZ Shirley_NP0 Rietdyk_NP0 ,_PUN Ph.D._NP0 ,_PUN professor_NN1 of_PRF health_NN1 and_CJC kinesiology_NN1 at_PRP Purdue_NP0 University_NN1 ._SENT That_DT0 's_VBZ probably_AV0 why_AVQ research_NN1 abounds_VVZ on_PRP the_AT0 potential_AJ0 heart-health_NN1 benefits_NN2 of_PRF exercise_NN1 and_CJC walking_VVG in_PRP particular_AJ0 ._SENT In_PRP one_CRD study_NN1 of_PRF more_AV0 than_CJS 80_CRD ,_PUN 000_CRD postmenopausal_AJ0 women_NN2 ,_PUN those_DT0 who_PNQ walked_VVD the_AT0 most_AV0 had_VHD a_AT0 11_CRD %_NN0 lower_AJC risk_NN1 of_PRF high_AJ0 blood_NN1 pressure_NN1 than_CJS those_DT0 who_PNQ walked_VVD the_AT0 least_AV0 and_CJC the_AT0 women_NN2 who_PNQ walked_VVD the_AT0 fastest_AJS had_VHD a_AT0 21_CRD %_NN0 lower_AJC risk_NN1 than_CJS those_DT0 who_PNQ walked_VVD the_AT0 slowest_AJS ._SENT But_CJC you_PNP do_VDB n't_XX0 have_VHI to_TO0 walk_VVI distance_NN1 marathons_NN2 to_TO0 reap_VVI the_AT0 benefits_NN2 ._SENT "_PUQ People_NN0 that_CJT are_VBB concerned_AJ0 about_PRP their_DPS risk_NN1 for_PRP heart_NN1 disease_NN1 should_VM0 be_VBI aware_AJ0 that_CJT increasing_VVG their_DPS daily_AJ0 walk_NN1 by_PRP 1_CRD ,_PUN 000_CRD steps_NN2 can_VM0 produce_VVI a_AT0 5_CRD to_PRP 20_CRD %_NN0 reduction_NN1 in_PRP risk_NN1 for_PRP cardiovascular_AJ0 illness_NN1 and_CJC death_NN1 ,_PUN "_PUQ says_VVZ Joaquin_NP0 U_ZZ0 ._SENT Gonzales_NP0 ,_PUN Ph.D._NP0 ,_PUN associate_AJ0 professor_NN1 in_PRP kinesiology_NN1 at_PRP Texas_NP0 Tech_NN1 University_NN1 ._SENT 
2._CRD Walking_NN1 can_VM0 stabilize_VVI your_DPS blood_NN1 sugar_NN1 ._SENT 
"_PUQ For_PRP people_NN0 worried_AJ0 about_PRP diabetes_NN1 ,_PUN walking_NN1 has_VHZ the_AT0 ability_NN1 to_TO0 improve_VVI glucose_NN1 regulation_NN1 and_CJC lower_AJC 24-hour_AJ0 blood_NN1 sugar_NN1 levels_NN2 ,_PUN "_PUQ says_VVZ Gonzales_NP0 ._SENT One_CRD George_NP0 Washington_NP0 University_NN1 study_NN1 found_VVD that_CJT people_NN0 who_PNQ walked_VVD for_PRP just_AV0 15_CRD minutes_NN2 after_PRP each_DT0 meal_NN1 saw_VVD a_AT0 healthier_AJC dip_NN1 in_PRP blood_NN1 sugar_NN1 than_CJS those_DT0 who_PNQ strode_VVD for_PRP 45_CRD minutes_NN2 consecutively_AV0 ._SENT The_AT0 reason_NN1 stems_VVZ from_PRP the_AT0 fact_NN1 that_CJT walking_NN1 stimulates_VVZ many_DT0 areas_NN2 of_PRF your_DPS body_NN1 at_PRP once_AV0 ._SENT "_PUQ When_AVQ all_DT0 these_DT0 tissues_NN2 are_VBB active_AJ0 (_PUL neurons_NN2 ,_PUN the_AT0 heart_NN1 and_CJC muscles_NN2 )_PUR ,_PUN blood_NN1 vessels_NN2 that_CJT supply_VVB each_DT0 tissue_NN1 with_PRP nutrients_NN2 dilate_NN1 ,_PUN resulting_VVG in_PRP elevated_AJ0 blood_NN1 flow_NN1 ,_PUN "_PUQ explains_VVZ Gonzales_NP0 ._SENT "_PUQ The_AT0 rise_NN1 in_PRP blood_NN1 flow_NN1 provides_VVZ the_AT0 dilated_AJ0 arteries_NN2 with_PRP a_AT0 stimulus_NN1 to_TO0 stay_VVI healthy_AJ0 and_CJC deliver_VVB glucose_NN1 to_PRP the_AT0 brain_NN1 ,_PUN heart_NN1 and_CJC muscle_NN1 to_TO0 utilize_VVI as_PRP fuel_NN1 ._SENT That_DT0 is_VBZ why_AVQ walking_VVG ,_PUN even_AV0 in_PRP short_AJ0 bouts_NN2 of_PRF two_CRD minutes_NN2 every_AT0 20_CRD minutes_NN2 ,_PUN can_VM0 help_VVI the_AT0 body_NN1 lower_AJC blood_NN1 sugar_NN1 after_PRP a_AT0 meal_NN1 ._SENT "_PUQ Stable_AJ0 blood_NN1 sugar_NN1 levels_NN2 can_VM0 help_VVI prevent_VVI diabetes_NN1 as_CJS well_AV0 as_CJS keep_VVI sugar_NN1 cravings_NN2 at_PRP bay_NN1 ._SENT 
3._CRD Walking_NN1 can_VM0 help_VVI you_PNP live_VVI longer_AV0 ._SENT 
"_PUQ Studies_NN2 that_CJT track_VVB people_NN0 for_PRP years_NN2 show_VVB that_CJT those_DT0 that_CJT walk_VVB regularly_AV0 (_PUL five_CRD or_CJC more_DT0 days_NN2 per_PRP week_NN1 )_PUR live_VVB up_AVP to_PRP four_CRD years_NN2 longer_AJC than_CJS their_DPS sedentary_AJ0 peers_NN2 ,_PUN "_PUQ says_VVZ Gonzales_NP0 ._SENT "_PUQ Recent_AJ0 research_NN1 in_PRP U.S._NP0 women_NN2 show_VVB that_CJT as_CJS little_AV0 as_CJS 4_CRD ,_PUN 400_CRD steps_NN2 per_PRP day_NN1 lowers_VVZ risk_NN1 of_PRF death_NN1 ,_PUN with_PRP greater_AJC step_NN1 counts_NN2 producing_VVG greater_AJC benefits_NN2 to_PRP health_NN1 ._SENT "_PUQ This_DT0 may_VM0 be_VBI because_CJS physical_AJ0 activity_NN1 puts_VVZ demands_NN2 on_PRP your_DPS heart_NN1 ,_PUN respiratory_AJ0 system_NN1 ,_PUN brain_NN1 ,_PUN muscles_NN2 and_CJC bones_NN2 ,_PUN Rietdyk_NP0 says_VVZ ._SENT Unlike_PRP machines_NN2 that_CJT break_VVB down_AVP the_AT0 more_AV0 you_PNP use_VVB them_PNP ,_PUN our_DPS bodies_NN2 benefit_VVB from_PRP that_DT0 movement_NN1 ,_PUN she_PNP explains_VVZ ._SENT 
4._CRD Walking_NN1 can_VM0 improve_VVI your_DPS sleep_NN1 ._SENT 
Higher-quality_AJ0 sleep_NN1 might_VM0 not_XX0 be_VBI the_AT0 first_ORD benefit_NN1 that_CJT comes_VVZ to_TO0 mind_VVI when_CJS you_PNP think_VVB about_PRP walking_NN1 ,_PUN but_CJC it_PNP really_AV0 does_VDZ help_VVI —_PUN even_AV0 if_CJS you_PNP squeeze_VVB it_PNP in_AVP at_PRP the_AT0 end_NN1 of_PRF the_AT0 day_NN1 ._SENT In_PRP fact_NN1 ,_PUN people_NN0 who_PNQ walk_VVB in_PRP the_AT0 morning_NN1 or_CJC evening_NN1 often_AV0 report_VVB sleeping_VVG better_AV0 compared_VVN to_PRP when_CJS they_PNP do_VDB n't_XX0 walk_VVI at_PRP all_DT0 ,_PUN according_VVG to_PRP research_NN1 ._SENT Rietdyk_NP0 often_AV0 works_VVZ with_PRP older_AJC adults_NN2 who_PNQ struggle_VVB to_TO0 stay_VVI active_AJ0 and_CJC touts_VVZ superior_AJ0 snooze_NN1 as_PRP motivation_NN1 to_TO0 get_VVI walking_VVG ._SENT "_PUQ One_CRD of_PRF the_AT0 things_NN2 that_CJT I_PNP 'll_VM0 talk_VVI about_PRP is_VBZ the_AT0 short-term_AJ0 benefit_NN1 ,_PUN which_DTQ is_VBZ that_CJT you_PNP 're_VBB going_VVG to_TO0 feel_VVI better_AJC when_CJS you_PNP 're_VBB done_VDN exercising_VVG and_CJC then_AV0 at_PRP night_NN1 you_PNP will_VM0 sleep_VVI better_AV0 ,_PUN which_DTQ means_VVZ you_PNP 'll_VM0 have_VHI an_AT0 improved_AJ0 mood_NN1 tomorrow_AV0 ,_PUN which_DTQ means_VVZ you_PNP 're_VBB more_AV0 likely_AJ0 to_TO0 exercise_VVI again_AV0 ,_PUN "_PUQ she_PNP says_VVZ ._SENT "_PUQ With_PRP repetition_NN1 of_PRF exercise_NN1 you_PNP start_VVB to_TO0 see_VVI these_DT0 more_DT0 long-term_AJ0 benefits_NN2 like_PRP cognitive_AJ0 ability_NN1 and_CJC balance_NN1 and_CJC the_AT0 whole_AJ0 cascade_NN1 of_PRF things_NN2 like_PRP heart_NN1 health_NN1 ._SENT "_PUQ 
5._CRD Walking_NN1 burns_VVZ calories_NN2 ._SENT 
If_CJS you_PNP 're_VBB interested_AJ0 in_PRP walking_VVG for_PRP weight_NN1 loss_NN1 ,_PUN note_VVB that_CJT like_PRP other_AJ0 forms_NN2 of_PRF physical_AJ0 activity_NN1 ,_PUN walking_VVG burns_NN2 calories_NN2 —_PUN and_CJC research_NN1 shows_VVZ that_CJT walking_VVG for_PRP 150_CRD minutes_NN2 per_PRP week_NN1 can_VM0 help_VVI reduce_VVI abdominal_AJ0 fat_NN1 ._SENT If_CJS you_PNP 're_VBB short_AJ0 on_PRP time_NN1 ,_PUN you_PNP can_VM0 up_PRP your_DPS calorie_NN1 burn_NN1 by_PRP incorporating_VVG high-intensity_AJ0 intervals_NN2 into_PRP your_DPS walk_NN1 :_PUN Warm_VVB up_AVP for_PRP a_AT0 few_DT0 minutes_NN2 and_CJC then_AV0 alternate_AJ0 between_PRP periods_NN2 of_PRF brisk_AJ0 walking_NN1 and_CJC periods_NN2 of_PRF walking_VVG as_CJS fast_AV0 as_CJS you_PNP can_VM0 ._SENT Another_DT0 option_NN1 is_VBZ to_TO0 use_VVI ski-like_AJ0 poles_NN2 to_TO0 tone_VVI your_DPS arms_NN2 at_PRP the_AT0 same_DT0 time_NN1 ._SENT You_PNP might_VM0 feel_VVI a_AT0 little_AJ0 goofy_NN1 at_PRP first_ORD ,_PUN but_CJC one_CRD study_NN1 found_VVD you_PNP 'll_VM0 burn_VVI 20_CRD %_NN0 more_DT0 calories_NN2 than_CJS you_PNP would_VM0 without_PRP poles_NN2 ._SENT You_PNP 'll_VM0 also_AV0 increase_VVI your_DPS upper-body_AJ0 strength_NN1 and_CJC lower-body_AJ0 flexibility_NN1 ._SENT Not_XX0 sure_AJ0 what_DTQ equipment_NN1 to_TO0 get_VVI ?_SENT Spring_NN1 for_PRP Nordic-walking_AJ0 poles_NN2 ,_PUN which_DTQ have_VHB no-slip_AJ0 tips_NN2 ._SENT Just_AV0 remember_VVB ,_PUN as_CJS with_PRP any_DT0 other_AJ0 exercise_NN1 equipment_NN1 ,_PUN it_PNP 's_VBZ smart_AJ0 to_TO0 consult_VVI a_AT0 professional_NN1 before_CJS you_PNP use_VVB them_PNP to_TO0 prevent_VVI injuries_NN2 ._SENT "_PUQ I_PNP would_VM0 caution_VVI a_AT0 person_NN1 to_TO0 talk_VVI to_PRP an_AT0 expert_NN1 like_PRP a_AT0 physical_AJ0 therapist_NN1 about_PRP whether_CJS or_CJC not_XX0 that_DT0 would_VM0 be_VBI useful_AJ0 for_PRP them_PNP and_CJC then_AV0 get_VVB proper_AJ0 training_NN1 on_PRP how_AVQ to_TO0 use_VVI them_PNP ,_PUN "_PUQ says_VVZ Rietdyk_NP0 ._SENT "_PUQ Even_AV0 with_PRP canes_NN2 and_CJC walkers_NN2 ,_PUN if_CJS they_PNP 're_VBB not_XX0 used_VVN properly_AV0 ,_PUN they_PNP can_VM0 actually_AV0 result_VVI in_PRP falls_NN2 ._SENT "_PUQ 
6._CRD Walking_NN1 boosts_VVZ brainpower_NN1 ._SENT 
"_PUQ More_DT0 attention_NN1 has_VHZ been_VBN given_VVN recently_AV0 to_PRP the_AT0 benefits_NN2 of_PRF walking_NN1 and_CJC brain_NN1 health_NN1 with_PRP studies_NN2 showing_VVG regular_AJ0 walking_NN1 increases_VVZ brain_NN1 size_NN1 in_PRP older_AJC adults_NN2 ,_PUN improves_VVZ cognitive_AJ0 performance_NN1 ,_PUN and_CJC is_VBZ effective_AJ0 at_PRP treating_VVG some_DT0 mental_AJ0 illnesses_NN2 like_PRP depression_NN1 ,_PUN "_PUQ says_VVZ Gonzales_NP0 ._SENT A_AT0 study_NN1 from_PRP Stanford_NP0 University_NN1 even_AV0 found_VVD that_CJT walking_NN1 increases_VVZ creativity_NN1 by_PRP 60_CRD %_NN0 ._SENT One_CRD theory_NN1 is_VBZ that_CJT exercise_NN1 improves_VVZ blood_NN1 flow_NN1 to_PRP the_AT0 brain_NN1 ,_PUN which_DTQ helps_VVZ it_PNP function_VVI better_AJC ._SENT Rietdyk_NP0 also_AV0 points_VVZ out_AVP that_CJT when_CJS you_PNP 're_VBB walking_VVG ,_PUN your_DPS brain_NN1 gets_VVZ to_PRP practice_NN1 making_VVG a_AT0 lot_NN1 of_PRF decisions_NN2 that_CJT you_PNP may_VM0 not_XX0 even_AV0 realize_VVI you_PNP 're_VBB making_VVG —_PUN like_PRP where_AVQ to_TO0 place_VVI your_DPS feet_NN2 when_CJS you_PNP come_VVB to_PRP a_AT0 curb_NN1 ,_PUN whether_CJS you_PNP should_VM0 walk_VVI around_AVP other_AJ0 walkers_NN2 ,_PUN which_DTQ path_NN1 to_TO0 follow_VVI and_CJC if_CJS you_PNP need_VVB to_TO0 speed_VVI up_AVP to_TO0 cross_VVI a_AT0 street_NN1 ._SENT "_PUQ These_DT0 may_VM0 not_XX0 seem_VVI like_PRP difficult_AJ0 decisions_NN2 ,_PUN but_CJC there_EX0 does_VDZ seem_VVI to_TO0 be_VBI some_DT0 benefit_NN1 to_PRP making_VVG them_PNP ,_PUN "_PUQ says_VVZ Rietdyk_NP0 ._SENT Along_PRP those_DT0 same_DT0 lines_NN2 ,_PUN she_PNP says_VVZ some_DT0 research_NN1 suggests_VVZ that_CJT walking_VVG with_PRP a_AT0 partner_NN1 can_VM0 help_VVI you_PNP solve_VVI conflicts_NN2 together_AV0 ._SENT 
7._CRD Walking_NN1 can_VM0 help_VVI maintain_VVI mobility_NN1 ._SENT 
"_PUQ Since_PRP quality_NN1 of_PRF life_NN1 is_VBZ arguably_AV0 more_AV0 important_AJ0 than_CJS length_NN1 of_PRF life_NN1 ,_PUN it_PNP is_VBZ also_AV0 important_AJ0 to_TO0 note_VVI that_DT0 walking_NN1 also_AV0 extends_VVZ the_AT0 time_NN1 older_AJC adults_NN2 live_VVB free_AJ0 of_PRF using_VVG walking_NN1 aids_NN2 or_CJC suffering_VVG from_PRP a_AT0 disability_NN1 ,_PUN "_PUQ says_VVZ Gonzales_NP0 ._SENT Even_AV0 if_CJS you_PNP already_AV0 experience_VVB mobility_NN1 issues_NN2 ,_PUN walking_NN1 can_VM0 sometimes_AV0 help_VVI keep_VVI them_PNP from_PRP getting_VVG worse_AJC ._SENT 
