Fitness Walking with MORPH FITNESS

Unlike most sports and fitness activities, walking can be done anywhere at any time. It requires no change of clothing, so you can do it when you want, where you want, without much advanced preparation. Aside from a comfortable, supportive pair of shoes, a good walking technique, it requires no special equipment or facilities.

At MORPH FITNESS we can tailor-make a walking package to suit you, whatever your ability and age. We can even incorporate some resistance training in to the programme at the same time to give it even more variety.

Walking may also be the answer for those who feel they can't find the time to exercise. You can incorporate a walking programme into what you're doing in your normal day. Walking in your lunch hour or taking the dog out after work is a great way to fit activity into your day. Do you have a few errands you need to get done? You can plan your route so that you not only complete your errands, but you get a brisk walk in as well.

Regardless of your age, regular fitness walking can improve several physical and psychological factors that can affect your risk of developing serious health problems. Fitness walking is walking at a brisk pace in your target heart rate range for at least 20–30 minutes, a minimum of three days per week. If you can't get your 20–30 minutes in at one time, break it up. Perform two to three bouts of 10 minutes of walking in a day and you will still get all the benefits of walking 20–30 minutes.

Health and fitness benefits of a regular fitness walking programme include:

  • Reduces body fat. There is more to excess body fat than just our appearance. Excessive body fat has been linked to cancer, heart disease, diabetes, and bone and joint deterioration. At a slow stroll, the body may burn as few as 60 additional calories per mile compared to normal calorie expenditure. But at faster paces, this rate increases. For example, walking at a pace of 2.5 miles in 30 minutes can burn more than 200 calories!
  • Lowers resting pulse rate. As you become fitter and your heart becomes more efficient at pumping blood, your resting heart rate should drop.
  • Reduces blood cholesterol. In conjunction with a low-fat diet, regular fitness walking can reduce the risk of heart disease by lowering the total cholesterol level, as well as the level of LDL or "bad" cholesterol involved in plaque formation. Regular exercise can also increase the level of HDL, the "good" cholesterol.
  • Reduces blood pressure.
  • Increases metabolism. A regimen of fitness walking can rev up the metabolism by increasing the amount of metabolically active or "calorie-burning" lean muscle tissue.
  • Maintains bone density.
  • Increases flexibility and tones muscles.
  • Increases muscle strength.
  • Reduces stress. Vigorous exercise stimulates the body to release "endorphins", morphine-like chemicals that make us feel better.
  • Improves problem-solving. Psychologists say that sometimes stepping back from a problem may be the most effective way to solve it.
  • Improves self-esteem. By helping you to look and feel good, fitness walking can help improve how you feel about yourself.

While many people enjoy the solitude of walking alone, you can walk with a MORPH FITNESS trainer, you can also walk with a friend, a group from work, or perhaps join a walking group. While you'll want to walk briskly enough to achieve cardiovascular benefits, your walking programme shouldn't leave you out of breath. You'll have plenty of time during your walk to chat with your fellow walkers or trainer.

That's where MORPH FITNESS comes in. We are able to steer and guide you with your programme to make sure you get all the benefit your body requires from walking and related exercise.

Considering all the health, fitness, and psychological benefits of fitness walking, the question shouldn't be "Why should I walk?" Instead, it should be, "Why not walk?" or better yet, "When do I start my walking programme?"


Back to Training Services