Walking is one of the easiest and healthiest exercises around. It’s also an activity that people of all fitness levels can do. And the benefits are cumulative, which means if you can’t find a chunk of time each day to walk, you can break it down into mini-sessions throughout the day and get similar results.
Great for your heart
Walking can help lower blood pressure and bad cholesterol (LDL) while increasing healthy cholesterol (HDL). Increased circulation lifts our energy levels by delivering nutrient-rich blood around the body while helping remove wastes. And a faster heart rate conditions the heart, improving its strength and endurance.
Lose weight
Regular exercise helps us lose weight and walking is no exception. It increases our metabolism, which means we use up calories more quickly. During low intensity exercise our body uses fat for energy, helping to shed excess weight. Walking also builds muscle which continues to burn fat at rest.
Lift your mood
Regular exercise can help shake off those blues by releasing feel good hormones in the brain called endorphins. It also helps us unwind and reverse the harmful reactions that happen in the body due to stress. If your goal is to release stress, slow down the pace and enjoy the scenery instead of taking a speedy walk.
How much
Long walks are not necessary to experience walking’s health benefits. A minimum of 30 minutes total per day 5 days a week at a moderate to brisk pace is enough to see results when you’re starting out. Once you feel comfortable with this you can walk for longer or increase the intensity
Getting Started
Wear comfortable shoes and clothes that don’t restrict you.
Have a plan of where and when you’ll walk. It will make it easier to stick to.
Make a plan B. If you can’t fit in 30 minutes, break it up throughout the day – 10 minutes before breakfast, 10 minutes at lunch and 10 minutes after dinner.
If you want to instantly measure your results get a pedometer and aim for 10,000 steps per day.
Hook up with a walking buddy to keep you motivated.
Ways to add walking into your day
- Take the stairs instead of the elevator.
- Pace when you’re talking on the phone.
- While watching TV walk in place or use a mini trampoline.
- Park your car farther away from your destination.
- If you take public transportation, get off a couple stops early and walk the rest of the way.
- Take a walk at lunch – it will help clear your head and get your blood and energy flowing.
- Catch up with friends over a walk instead of a meal.
- Plan to go shopping 15-30 minutes earlier and do a couple laps around the mall or down the street before hitting the shops.
Now you have no excuse for not make exercise a part of your lifestyle. Just put one foot in front of the other and start taking steps to better well being and health!
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