Women can begin to see serious health and psychological benefits by giving just 30 minutes of their time, five times a week, toward this healthy activity. And the only investment you need is a good pair of shoes. Sounds unbelievable? Welcome to the world of walking: an ideal exercise, which is appropriate for all ages and body types. Rozan Zomai, a nutritionist at International Medical Center in Jeddah explains there are many benefits we can get from walking, which plays an important role in reducing blood pressure, reducing the level of cholesterol in the blood, reducing the heart rate at rest, increases muscle power, and reduces the risk of breast cancer risk in women -- especially those who are over 30 years of age. “I consider walking an ideal sport for women -- especially for pregnant women -- because it strengthens women's bodies and helps them withstand the rigors of pregnancy, helps to reduce women's risk of developing some of the most dangerous complications associated with pregnancy like pre-eclampsia and gestational diabetes and blood pressure,” said Zomai. “Walking for short intervals -- even if it is at home -- helps ward off Alzheimer's disease and joint problems commonly found in the elderly and helps to keep your mind active,” Zamia said. “The best time to walk is in the morning, it raises the energy level and the metabolic rate after the body is sufficiently relaxed and helps a person sleep better. The important thing is to choose a time to walk regularly, and stick to it,” added Zomai. The American Medical Journal published the results of a study conducted on an assorted group of 74,171 women whose ages ranged between 50 and 79 years, and found that women who walked for half an hour, three to five times a week were less at risk from breast cancer than women who did not walk or take any exercise at all. An article published in the American Family Physician says: “Exercise may also help you sleep better, shorten your labor and result in fewer medical interventions during delivery. If those are not enough reasons to ask your physician about a parental walking program, consider that many women say exercising reduces the aches and pains associated with pregnancy, and boost their energy levels and self-esteem.” Dr. Salwa Al-Adawi, a gynecologist, indicates that pregnant women should be encouraged to take up walking, and continue to do so after 38 weeks of pregnancy since it helps in an easier delivery. “Whether you are pregnant or you're just about to give birth, your feet can be the best fitness equipment around, because walking is one exercise that can be done safely right up to the time you deliver,” said Dr. Al-Adawi. Maysoon Al-Masri, a Palestinian housewife said, “Walking makes me feel better throughout the day. I go for a walk with my husband six times a week for one hour at 7 in the morning -- it's a great way to get some fresh air and activate the blood circulation.” “I have found that walking is the best treatment to get rid of blood clots and reduce varicose veins in the legs -- and by walking for merely five months my weight has reduced to 70 kg from 92 kg. I find it is the best thing to do and don't miss my walk even on weekends,” added Al-Masri. Keeping oneself well hydrated is important, especially during the summer months and Zomai recommends that women should about 225 ml of water every 15 minutes while exercising. This also prevents the uncomfortable ‘sloshing' feeling, which occurs when we get too thirsty and drink too much water at a time. Huda Saad, a student at King Abdul Aziz University said that she preferred to walk in the malls because of the air conditioning, but prefers to walk outdoors with her neighbors when the weather is nice. “Walking for just 15 minutes everyday makes a person feel happy and fit. It gives me a push to do it always, since I feel I look healthier and slimmer than before when I walk regularly,” Saad added. Salma Aboulola, a 50-year-old expatriate said that although walking is wonderful exercise, sometimes people in cars annoy or follow women walking alone in parks or walking areas, which makes her feel like giving up the activity, athough she realizes the health benefits. “I have a relative who has practiced walking daily for twelve years, and she looks healthy and younger than before,” said Aboulola.
