Physical activity does not have to be difficult, and it can be as easy as going for a walk!
Regular walking has many benefits; some of the benefits are:
- Keep a healthy weight
- Help you lose weight
- Prevent or manage heart disease, stroke, hypertension, cancer, and type 2 diabetes
- Boost your cardiac fitness
- Build your bones and muscles
- Increase muscle mass
- Increase energy levels
- Improve your mood, cognition, memory, and sleep
- Strengthen your immune system
- Calm your nerves
The benefits increase with speed, distance, and frequency. Like power walkers, you can start as an average walker and work your way to walking faster and completing a mile faster than an average walker. This is a terrific way to get some exercise, enhance your heart health, and burn some calories.
Change it up!
Alternate vigorous walking with leisurely walking. Interval training improves cardiovascular fitness and burns more calories than regular walking. And it takes less time than conventional walking.
Proper walking form
A fitness stride involves proper posture and intentional motions.
Ideally, you’ll walk like this:
You’re alert. You’re not looking down.
Your neck, shoulders, and back are relaxed.
You’re swinging your arms freely with your elbows bent. A little arm pumping is fine.
Keep your core muscles tight and your back is straight.
You’re walking gracefully, heel to toe.
Create a routine
As you begin your walk, remember to:
Get the gear. Opt for shoes with good arch support, a firm heel, and thick flexible soles to absorb impact.
Wear comfortable, loose-fitting clothing and gear appropriate for the conditions. Wear moisture-wicking textiles to stay more comfortable. Wear bright colors or reflective tape if you venture outside at night. Don’t forget your sun protection during the day.
Some folks use a pedometer or an activity tracker: time, distance, heart rate, and calorie tracking.
Choose your path wisely. Prevent slipping and falling on uneven or fractured surfaces.
If the weather isn’t conducive to walking, consider walking in a retail mall that allows it.
Warm-up your muscles and body by slowly walking for 5-10 minutes.
Relax. After your stroll, cool down your muscles by strolling for 5-10 minutes.
Stretch your muscles when you calm down. If you like to stretch before walking, warm up first.
Realistic goals
The CDC recommends the following exercise routines for most healthy adults:
Get 150 minutes of moderate aerobic activity or 75 minutes of strenuous aerobic activity per week, or a mix of both. The instructions say to do this exercise throughout the week. Exercise will improve your health even more. But even tiny quantities of exercise benefit. Short bursts of activity throughout the day might add to significant health advantages.
Aim for two times a week strength training for all main muscle groups. Aim for one set of each exercise, using a weight or resistance level that exhausts your muscles after 12-15 repetitions.
Aim for 30 minutes of physical activity per day. If you can’t spare that much time, consider short activity bouts throughout the day. Any action is better than none. Small amounts of physical activity throughout the day add significant health benefits.
Start slowly, especially if you haven’t exercised often. Start with five minutes every day for the first week, then increase by five minutes per week until you reach 30 minutes.
Aim for 60 minutes of physical activity most days of the week for added health advantages.
Keeping track of your steps, distance, and time might help you remember where you started and inspire you. Imagine how amazing you’ll feel when you see your weekly, monthly, or annual mileage.
Calculate steps and distance with a pedometer or activity tracker. Or keep a walking journal.
Keep going!
Prepare for success. Begin with a fundamental goal like “I’ll go for a 5- or 10-minute stroll during lunch.” Then make a new goal, like “I’ll walk for 20 minutes after work.”
Plan your walks. You may soon achieve previously insurmountable ambitions.
Make walking fun. If you dislike walking alone, invite a buddy or neighbor. Join a health club or a walking group. You may enjoy walking to music.
Don’t be a robot! If you walk outside, arrange several routes. If you walk in your area often, try a new place like a city or state park. Try trails with hills or stairs as you get more used to walking. Or walk faster for a few minutes, then slow down and repeat. If you’re alone, tell someone your route. Walk in well-lit areas.
Don’t give up if you’re skipping your daily walks. Instead, remind yourself how good you feel when exercising daily and get back on track.
