The benefits of walking
Walking is a simple but effective exercise that can improve your health and help you lose weight But it's not just physical benefits — several mental health benefits have also been identified including reducing stress increasing energy levels and improving mood If you've never been much of a walker here are 10 ways to make your walking routine more likely to stick
every day If you want to live a long healthy life that's full of energy walking is one of the best ways to get there The benefits of taking a daily walk include lowering your risk of cardiovascular disease and improving your mood If you're concerned that you won't be able to fit in a daily walk because of a busy schedule or other obligations fear not: It's easy to incorporate regular walking into your day
What happens to your body when you walk everyday?
Walking like any exercise offers multiple benefits to your body It improves cardiovascular health and reduces the risk of heart disease stroke and diabetes Walking also helps to control blood pressure and reduce cholesterol levels The Centers for Disease Control and Prevention states that walking is a safe and effective form of exercise for people of all ages abilities and fitness levels
How much should we walk daily?
If you are just starting out aim for at least 30 minutes of moderate exercise three times a week Once you've been active for a while increase your activity to five or more days per week for at least 30 minutes each time You can break this time up into shorter periods of activity throughout the day
Is walking sufficient exercise?
Is walking sufficient exercise? It's a question that might be on the minds of many people these days As obesity rates continue to climb more and more individuals are looking for ways to increase their physical activity and overall health while still fitting them into busy schedules The answer to this question is yes walking can be a sufficient form of exercise if it is done regularly Walking provides numerous benefits to your body and mind Regular walking helps you lose weight and helps prevent weight gain it increases your endurance strengthens your muscles and improves your balance and coordination Walking also reduces stress combats depression and anxiety lowers blood pressure improves bone density and reduces risk of heart disease stroke and diabetes In fact walking
What muscles are toned by walking?
Walking is a great way to burn calories and tone muscle In fact walking burns more calories per hour than any other exercise except running and jogging The muscles targeted by walking are the quadriceps (front of thighs) glutes (butt) hamstrings (back of thighs) and calves Your core also known as your abdominals is used to help stabilize your body while walking and provide support when climbing stairs or hills
Why you should walk everyday?
Walking is one of the most popular forms of exercise mainly because it's free requires little equipment and can be done almost anywhere Walking for exercise has a number of health benefits It can help you lose weight reduce your risk of heart disease strengthen your bones and improve your balance and coordination
What should I eat after morning walk?
If you have just completed your morning walk it is really important to understand what you should eat after a morning walk You must make sure that you eat something after a morning walk because you need the required energy from food for the body to repair muscle damage You can have a glass of fruit juice or a piece of bread with peanut butter or jam to help replenish your energy lost during your morning walk
Know the benefits
Physical activity doesn't need to be complicated Simple things like a daily walk can help you live a healthier life
For example regular brisk walking can help you:
- Maintain a healthy weight and stay fit
- Prevent or manage various conditions including heart disease stroke high blood pressure cancer and type 2 diabetes
- Improve cardiovascular fitness
- Strengthen your bones and muscles
- Improve muscle endurance
- Increase energy levels
- Improve your mood cognition memory and sleep
- Improve your balance and coordination
- Strengthen immune system
- Reduce stress and tension
The faster you walk the farther you will walk The more frequently you walk the greater the benefits For example if you start out as an average walker and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker this can be a great way to increase your fitness level Aerobic activity helps your heart and increases your endurance while burning calories
You can alternate periods of brisk walking with periods of leisurely walking This type of interval training has many benefits such as improving cardiovascular fitness and burning more calories than regular walking And interval training can be done in less time than regular walking
Consider your technique
To walk with good posture and purposeful movements you must move your body in a particular way Ideally when you walk like this:
- You should not look down You should be looking forward not at the ground
- Your neck shoulders and back should be relaxed not stiffly upright
- You are swinging your arms freely with a slight bend in your elbows A little pumping with your arms is OK
- Your stomach muscles are slightly tightened your back is straight and your shoulders are not arched forward or backward
- You are walking smoothly rolling your foot from heel to toe
Plan your routine
When you begin your walking routine remember to:
Get the right gear.Choose shoes with proper arch support a firm heel and thick flexible soles to cushion your feet and absorb shock
Wear comfortable loose-fitting clothes and gear appropriate for all types of weather Wear layers in cooler weather; wear moisture-wicking fabrics that will keep you more comfortable; if you walk outdoors when it's dark wear bright colors or reflective tape for visibility Wear a hat and sunglasses when you go outside during the day Sunscreen protects your skin from harmful rays
Some people choose to use an activity tracker app or pedometer These can be helpful to track your time distance heart rate and calories
Choose your course carefully.Avoid walking on paths with cracked sidewalks potholes low-hanging limbs or uneven turf
If the weather isn't appropriate for walking consider walking in a shopping mall that offers open times for walkers
- Warm up.Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise
- Cool down.Walk slowly for five to 10 minutes at the end of your walk to help cool down your muscles
- Stretch.When you cool down gently stretch your muscles If you would rather stretch before you walk remember to warm up first
Set realistic goals
For most healthy adults the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week The guidelines suggest that you spread out this exercise during the course of a week Greater amounts of exercise will provide even greater benefits Being active for short periods of time throughout the day can provide health benefits Even small amounts of physical activity are helpful
- Strength training.Do strength training exercises for all major muscle groups at least two times a week Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions
Try to get at least 30 minutes of physical activity every day If you can't devote a full hour to exercise try several short sessions throughout the day Any amount of activity is better than none at all Even small amounts of physical activity are helpful and accumulated over time Physical activity throughout the day adds up to provide health benefit
Remember that it is OK to start slowly — especially if you have not been exercising regularly You might start with five minutes of exercise a day the first week and then increase your time by five minutes each week until you reach at least 30 minutes
Aim for 60 minutes of physical activity most days of the week
Track your progress
Keeping a record of how many steps you take the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration Just think how good you'll feel when you see how many miles you've walked each week month or year
You can use an activity tracker app or pedometer to record your steps and distance Or you can keep a walking journal in which you record the numbers of steps and distance
Stay motivated
Starting a walking program takes initiative Sticking with it takes commitment To stay motivated you must be committed to the program
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
You could soon be reaching for goals that once seemed impossible
- Make walking enjoyable.If you do not like walking alone ask a friend or neighbor to join you If you find walking energizing join a health club or walking group You might enjoy listening to music while you walk
- Vary your routine. If you walk outdoors plan several different routes for variety If you often walk in your neighborhood consider walking somewhere new such as a city or state park Try taking routes with hills or stairs as you become used to walking more Or walk faster for a few minutes and then slow down for a few Walk for at least 15 minutes then walk the same route again If you're walking alone tell someone where you are going and when you expect to return Walk in well-lit areas
- Take missed days in stride.If you find yourself skipping your daily walks do not 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 are on the way to an important destination: better health