Exercise has been shown to have monumental health benefits, but unfortunately too many of us do not get enough exercise. When exercise is being discussed, many times what comes to mind is people at the gym, running on the treadmill or lifting weights. However one form of exercise that is often overlooked is Walking.
Walking has been shown to prevent chronic health conditions, improve your mental well-being, and extend your life. Believe it or not, walking only 30 minutes a day can improve your health substantially. Even if you just walk around your street, you’ll probably instantly start to feel better and more invigorated.
Walking can help:
- Control weight gain
- Reduce your risk of cardiovascular disease
- Strengthen your bones, joints, and muscles
- Lower the risk of developing type 2 diabetes
- Reduce obesity
Over the years, life as we know it has become more convenient in many ways. We no longer have to trek long distances carrying heavy loads, thanks to the advent of technology. Instead many of us now spent long hours sitting at desks at work or sitting on the couch watching TV at home. These many creature comforts, coupled with poor food choices, have led to increased obesity rates. Unfortunately, obesity is linked to a shortened lifespan and many different illnesses. However, studies have shown that moderately obese people who remain active and walk regularly can reduce their risk of ending up with certain health problems, even if they’re unable to return to an ideal weight. The combination of obesity and inactivity can reduce life expectancy significantly.
Getting Started with Fitness
Getting started with fitness for the first time is a little intimidating for many people. Terms like interval sprints, weight training, or bodyweight exercise may sound foreign and you may not know which to choose or how to start. What about aerobics or jogging? Maybe a spinning class? The sheer number of fitness plans and exercise regimes can be overwhelming. However, simple walking is often the best way to get started with fitness. Go for a walk in the morning or evening. Keep things simple and you’ll start to notice a difference. You don’t have to invest in a monthly gym membership to reap the physical rewards of exercise.
Going for a Walk
Going for a walk does not have to be complicated. Take a stroll around the neighborhood or head for a local park. Even if you walk for only a few minutes, it is still better than none. Ideally, you should strive to walk at least 30 minutes a day. You don’t have to walk seven days a week, but you should try to at least walk five days a week to achieve 150 minutes of walking.
The American Heart Association recommends that adults undertake at least two and a half hours of moderate-intensity exercise or a full 75-minute vigorous-intensity workout.
Muscle Strength Training and Walking
Yes, walking is great, but you should also add two days each week where you focus on muscle strength training. Again this doesn’t have to take place at the gym as simple body weight exercises suffice. However, some people are just not physically capable of tackling such training, this is why walking is considered the perfect exercise for all ages. You don’t need special training or expensive workout equipment. Walking is free and very convenient for most individuals. Also, walking is enjoyable for young and old alike.
Maintaining Mental Health by Walking
The benefits of walking are not limited to physical health. Walking also improves your mental health substantially. A simple 30-minute walk lightens your mood and lifts your spirits. Individuals who regularly suffer from depression often find much-needed relief by taking a brisk walk because their mood starts to balance out and the sadness eases.
How to Start Walking
From the minute you take your first steps as a baby, walking comes naturally. However, you can improve the process as an exercise technique with the following tips:
- Pick shoes that offer good arch support, flexible soles, and a firm heel.
- Wear only comfortable clothing that is not too tight.
- Dress for the weather.
- Wear bright colors if you walk at night.
- Choose a path that has very few obstacles such as rocks, cracked sidewalks, uneven ground, or low-hanging tree limbs.
- Warm up before you walk for at least 10 minutes to stretch your muscles and prepare your body for the movements.
- Cool down by walking slowly for five to 10 minutes so your muscles effectively cool off as you wind down from walking.
- Stretch after a cool down.
Find Walking Inspiration
Sometimes it’s hard to feel motivated enough to take a walk. However, if you make a walking date with a friend or family member, then you might feel more inspired to start walking as your new form of exercise. If you have children, then you can make a morning or nightly walk a family event you can enjoy together. This can also serve as a bonding exercise for the family.
Get up and walk!
