What Are the Benefits of Walking?
Walking is one of the simplest and most effective ways to stay healthy. It’s an easy, low-impact activity that requires no special equipment and can be done anywhere, anytime. Plus, it’s free!
So what are the benefits of walking? Regular walking has several proven health benefits, including:
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Improved cardiovascular health – By getting your heart rate up on a regular basis you can lower your risk of heart disease and stroke.
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Increased muscle strength – Walking strengthens your muscles, bones and joints.
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Weight maintenance – Walking is a great way to burn calories without putting stress on your body.
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Stress relief – Walking can reduce stress and anxiety by releasing endorphins in your brain.
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Reduced risk of chronic diseases – Regular walking can help reduce the risk of various chronic diseases such as diabetes, obesity, high blood pressure and high cholesterol levels.
These are just some of the ways regular walking can improve your overall health and wellbeing. So hit the road or the trail and start reaping those rewards!
How Much Walking Should You Aim to Do?
Now that you know the health benefits of walking, how much should you aim to do? Here’s a handy guide to help you get started:
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For adults, moderate-intensity aerobic activity should be done for at least 150 minutes (2.5 hours) per week
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This can be split into 25-minute increments, 5 days a week
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You can break this up further into shorter sessions of 10 minutes or more throughout the day
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Start slow and work your way up—If you’re just starting out, begin with 3 – 5 minutes of walking and go up from there
By forming a regular walking habit, you can start to see health improvements in as little as 6 weeks. This could include improved sleep quality and energy levels, lower blood pressure, better stress management and more. And if you make it a part of your daily routine, these physical and mental benefits will only continue to grow as time goes on.
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| Easy Steps to Improve Health Through Walking |
Getting Over the Hardest Part: Starting Your Walking Routine
Now that you know the many benefits that walking can bring, it’s time to get moving! But for many people, the hardest part is actually starting. The good news is that it doesn’t have to be hard at all. Here are some tips to make sure you stick with your walking routine and make the most of its health-boosting abilities.
Set a Goal
Start by setting a realistic goal. This could be anything from number of steps or minutes of exercise you do each day or week, to how far you want to walk by a certain date. Make sure that your goal is specific and achievable—you don’t want to set yourself up for failure right out the gate!
Find an Accountability Partner
Your accountability partner can be anyone—friends, family, even someone online who has similar goals as you. They can help provide motivation and support when you feel like giving up on your routine, or just need someone to talk to about your goals and progress.
Invest in Equipment
Having the right shoes and other gear can help keep you comfortable on your walks and avoid blisters or other issues. You don’t need any fancy equipment or gadgets for walking — just a good pair of shoes, some comfortable clothes and maybe a water bottle will do!
Starting your walking routine doesn’t have to be hard—all it takes is setting yourself up with reasonable goals and having the right support system in place. With these easy tips, soon enough you’ll be well on your way towards better overall health!
Safety Tips While Walking Outdoors
Walking is a great way to get outside, connect with nature, and get your body moving. But before you take those first steps, there are a few safety tips you should consider so you can feel comfortable walking outdoors.
Dress for the weather
Whether it’s sunny or raining, you’ll have a much better experience if you’re wearing the right kind of clothes. When it’s hot out, opt for thin and light fabrics that won’t lead to overheating. And when it’s cold, warm layers will keep your body temperature regulated while walking around.
Wear Comfortable Shoes
Since walking can put a lot of strain on your feet and joints, be sure to wear shoes that provide adequate cushioning and support. Shoes with good arch support and shock absorption will help reduce the impact of each step and make walking much more comfortable.
Bring Water With You
It’s important to stay well hydrated when exercising outdoors, so make sure you have enough water for the duration of your walk. Investing in a water bottle with an insulated lid will keep drinks cold in the hottest weather.
Let Someone Else Know Where You’re Going
It pays to take extra precautions when walking alone—let someone know where you’ll be heading and give them an estimated return time so they can check in if necessary. If something does happen while you’re out and about, having someone aware of your travels can be useful in finding help quickly.
Taking these simple steps will ensure that your outdoor walks are safe, comfortable and enjoyable experiences!
How to Make Your Walk Enjoyable
Walking is a great way to improve your health, but what if it’s not something you enjoy doing? Fortunately, there are a few things you can do to make your walking experience more enjoyable.
Change up your routes
One of the simplest ways to make your walk enjoyable is to change up your route. For example, choose different streets and parks to go through or find different ways to get around. This will add some excitement and adventure into your routine, so it doesn’t become dull and repetitive.
Add variety
Variety is the spice of life! Once you’ve established a good walking routine and it has become second nature, consider adding variety with other forms of exercise like jogging or running in between walking bouts, or try interval training. Interval training includes alternating between low intensity and high intensity exercises while walking. This can be as simple as jogging for one minute followed by two minutes of power walking — mix it up!
Invite friends and family
Another way to make walking more enjoyable is to invite friends or family members to join you. Not only will this give you someone to chat with along the way, but also help keep each other accountable by holding each other mutually responsible for sticking with the routine. Plus — it’s always more fun when shared!
Adding these few simple steps can help make your walk enjoyable so that you can reap all the wonderful benefits of improved health that come from regular walking.
Conclusion
The benefits of walking should not be underestimated; the simple act of walking can have a profound effect on your health, both physically and mentally. With the health benefits evident, why not start making walking a regular part of your day? This can be done in small steps – by taking the stairs more often, walking to the store instead of driving, or dedicating some of your weekly exercise schedule to walking.
The truth is, nobody will take better care of your health than you. So, take the initiative, put on your shoes and start walking!