Walking may be the simplest way to work out.
Walking is an ideal type of exercise when you’re just getting started. You can go as fast or as slow as you need. It’s easy to bump up your pace and go longer distances as you get better.
You can walk around your neighborhood, on a school track, or through a nature trail. If the weather is bad, try walking in a mall.
Yes. You can walk anywhere. If you have a treadmill, you can even walk indoors
Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
Regular brisk walking can help you:
Maintain a healthy weight
Prevent or manage various conditions, including heart disease, high blood pressure, and type 2 diabetes
Strengthen your bones and muscles
Improve your mood
Improve your balance and coordination.
Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
Set yourself up for success. Start with a simple goal, such as, “I’ll take a 5- or 10-minute walk during my lunch break.” When your 5- or 10-minute walk becomes a habit, set a new goal, such as, “I’ll walk for 20 minutes after work.”
Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
Make walking enjoyable. If you don’t like walking alone, ask a friend or neighbor to join you.
If you’re energized by groups, join a health club or walking group. You might like listening to music while you walk.
Vary your routine.
If you walk outdoors, plan several different routes for variety. If you’re walking alone, tell someone which route you’re taking.
Walk-in safe, well-lit locations.
Take missed days in stride.
If you find yourself skipping your daily walks, don’t give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.
Once you take that first step, you’re on the way to an important destination — better health.
Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
Psychologists found that a 10-minute walk may be just as good as a 45-minute workout when it comes to relieving the symptoms of anxiety.
You carry your body weight when you walk.
This is known as weight-bearing exercise. Some of the benefits include:
increased cardiovascular and pulmonary (heart and lung) fitness
reduced risk of heart disease and stroke
improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint, and muscular pain or stiffness, and diabetes
stronger bones and improved balance
increased muscle strength and endurance
reduced body fat.
Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.
Best of luck to everyone to stay fit and healthy.