Research shows that regular, brisk walking is one of the best exercises for overall health. It suits people of all ages and fitness levels, and it’s simple to get started. There’s no complicated technique to learn or equipment to buy.
Walking is an excellent way to get exercise because it uses nearly all muscle groups. As you have to carry your body weight, you can get a good workout from it.
It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.
Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack by as much as 50%. It also reduces high blood pressure and helps burn fat as your energy source, which will help keep weight under control.
Walking and other weight-bearing exercises (strength training) help to increase bone mass, which protects against osteoporosis and bone fractures.
How To Get Started
In the first two weeks, go for a 20-minute walk every other day and then increase this to 30 minutes. At first, try to do 3-4 20-minute walks per week. Once you get used to the regular exercise, increase this to 30 minutes, then 40 minutes, perhaps 5 times a week.
You can gradually increase this as you see fit; if you want to walk for 40 minutes or even an hour every day, so be it. Remember, the more you walk, the more you will burn fat as your source of energy.
Remember, any fitness training will make you slightly breathless, to begin with, as we get those lungs pumping, heart beating, and body moving. However, you should still be comfortable and carry on a conversation with a walking partner if you like.
As you get better, you’ll want to stretch a little harder to keep your heart rate up. Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted, and your tummy pulled in when you walk, hold your head up for relaxed, easy breathing.
Practical Tips
- If you’re feeling stressed, try counting your steps repeatedly from one to ten as you walk. This helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.
- Time yourself, measure the distance, or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.
- Make safety your first consideration. Don’t walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace.
In all other activities, try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance. Hide all your remote controls, so you have to get up and change the channels manually. These all help burn that body fat as your source of energy.
Your Mind
Not alone can walking do wonders for your body; it can perform miracles on your mind.
With that being said, we’ll leave you with the words of Hippocrates.
