Just like nearly everybody these days, you must have your yearly physical exam. During your next checkup, don’t be surprised if your doctor gives you a prescription of walking. Yes, this simple activity you’ve been doing since you were about 1 year old is now being touted as the closest thing to a cure-all we have.
Of course, you probably know that any physical activity is good for your overall health. However, walking in particular has many benefits. Walking can have many health benefits for people of all ages and fitness levels. It may also help prevent certain diseases and even extend your life. Walking is free and easily fits into your daily life. All you need to start walking is sturdy walking shoes.
Benefits of walking
Physical activity does not have to be complicated. Simple things like taking a brisk daily walk can help you live a healthier life. For example, regular brisk walking can help you:
- Maintaining proper weight and reducing body fat
- prevent or manage a variety of diseases such as heart disease, stroke, high blood pressure, cancer and type 2 diabetes.
- Improve cardiovascular health
- Strengthen your bones and muscles
- Improves muscle endurance
- Raise energy levels
- Improve mood, cognition, memory and sleep
- Improve balance and coordination
- Strengthen the immune system
- Reduce stress and tension
The faster, farther and farther you walk, the more benefits you will get. For example, by starting out as a moderate walker, you’ll walk faster than a normal walker and walk a mile in less time. It’s a great way to get your cardio done, improve heart health, burn calories, and increase endurance. You can use health assistance apps in tandem to measure how much walking is working for you.
You can also alternate between active walking and leisurely walking. This type of interval training has many benefits, including improving cardiovascular health and burning more calories than regular walking. Also, interval training can be done in a shorter time than normal walking.
Also Read – One hour of exercise a week can prevent depression
Tracking progress
Tracking your steps, distance, and time required will give you an idea of where you started and can be a source of inspiration. See how many miles you’ve walked per week, per month, or per year and think about how much better you feel. A steps counter can make this part of exercise easier for you.
Try to calculate your steps and distance using an activity tracker, app or pedometer. Alternatively, you can also record these numbers in your walking journal. However, there is room for error in that. Moreover, you won’t have a holistic image of your walking data to know any changes you need to make.
Staying motivated
Its brave enough to take the initiative to start walking daily. However, adhering to it requires a lot of commitment. To stay motivated:
- Prepare for success
Start with a simple goal, like “walk for five or ten minutes during your lunch break.” Once you get into the habit of walking for 5 or 10 minutes, set a new goal like “walk for 20 minutes after work.” Find a specific time to walk. You can quickly achieve goals that were once thought impossible.
- Enjoy the walk
If you don’t like walking alone, ask your friends and neighbors to join you. If you feel better in a group, join a health club or walking group. You may want to listen to music while walking.
- Change up your routine
If you’re walking outdoors, plan different routes. If you walk often in your neighborhood, consider walking in new places like cities and state parks. Once you get used to walking, try trails with hills and stairs. Another method is to walk briskly for a few minutes, then slow down for a few minutes and repeat the cycle. If you are walking alone, tell someone which route you are taking. Walk in a safe and bright place. The step up feature of health assistance features can also help you keep walking fresh for you.
If you find yourself avoiding your daily walk, don’t give up. Before you get back on track, remember how good you feel when you incorporate physical activity into your daily life. By taking the first step, you are on your way to an important destination: better health.
