Walking is a great way to improve or maintain your overall health. The benefits of walking daily for just 30 minutes a day will improve your cardio, strengthen your bones, shed excess body fat, and improve your strength and endurance. It can also reduce the risk of heart disease, type 2 diabetes, osteoporosis, and some cancers. Unlike other exercises, walking is free and requires no special equipment or training.
Walking is low impact, requires minimal equipment, and can be done at any time and at your own pace. You can go out and walk without worrying about the risks associated with more strenuous exercise. Walking is also a great physical activity for overweight people, the elderly, or those who haven’t exercised in a long time.
Health Benefits Of Walking
Support your own weight when walking. This is called weight bearing exercise. Some of the advantages are:
Good for health
Walking daily increases cardiovascular and heart fitness. It keeps heart healthy and free from diseases.
Walking helps in strengthening the bones and muscles. It makes bones strong, provides them the needed energy and prevents them from breaking and injuries.
Good functioning of brain
Walking daily (even a little mile) proves helpful in Improving mood, memory and sleep.
Maintains overall health
Improved treatment of conditions such as high blood pressure (hypertension), high cholesterol, joint and muscle pain and stiffness, and diabetes.
Get rid of obesity
It helps in reducing extra body fat and waistline, thus helping people with obesity.
Prevents from sudden death
As walking daily reduces the risk of stroke it also helps in preventing sudden death caused due to increased blood pressure and stroke.
Improved Mental Health
Helps in getting rid of mental disorders like stress, anxiety and insomnia. It calms the mind and keeps depression at bay.
Regular walking can help you maintain a healthy weight, burn calories and help tone and strengthen your muscles.
Cut down on petrol costs by walking to the shops instead. You don’t have to sign up to expensive virtual gym classes either as you can get plenty of exercise for FREE!
Adding exercise to your routine can help you sleep better and feel more rested in the morning. But be careful not to exercise too hard too close to bedtime.
Benefits of Walking Daily
To reap the health benefits, walk as fast as possible for at least 30 minutes most days of the week. “Active” means that you can talk but not sing, and you may have slight wheezing. Moderate activity, such as walking, poses few health risks, but if you have a medical condition, talk to your doctor before starting a new physical activity program.
Include walking in your daily routine
Make walking a daily routine. For example, try walking at the same time each day. Remember to use the same amount of energy regardless of time of day. If you ask someone to go with you, you may find that it becomes a regular activity. Some people find it easier to keep a diary or log of their activities.
Getting started with walking
1.Choose the right gear
Choose shoes with good arch support, sturdy heels, and thick, flexible soles that cushion the foot and absorb shock.
Wear comfortable, loose-fitting clothing and gear suitable for all weather conditions, including: Wear layers in cooler weather. Try to wear more comfortable, moisture-wicking fabrics.
2.Use your smartphone
Some opt for activity trackers, apps, or pedometers. These help track time, distance, heart rate, and calories.
3.Choose the path wisely
When walking outdoors, avoid paths with cracked sidewalks, potholes, overhanging tree branches, and uneven grass. If the weather is not suitable for walking, consider walking at a mall with walking hours.
4.Warm up and cool down
While starting with the walk slowly for 5-10 minutes to warm up your muscles and prepare your body for training.
After you’re done walking, walk slowly for 5-10 minutes to cool down your muscles.
5.Stretching is must
After cooling down, slowly stretch your muscles. If you want to stretch before walking, remember to warm up first.
Walking is a great way to improve your health. Low impact, no gear or equipment required. You can walk at your own pace any time of the day. So despite its simplicity, it is more powerful and has more advantages than we might think.