Walking is an underappreciated form of exercise. It’s not just for senior citizens in the mall. It’s a great way to get back into an exercise routine if it’s been a while or if you are recovering from an injury. It gets you outside in the fresh air and gives you an opportunity to catch up with friends or a podcast. Walking between just 10-30 minutes per day is a great way to maintain or improve overall health.
Walking offers lots of physical and mental health benefits such as improved mood, reduced stress and a lower risk of heart disease, type 2 diabetes, osteoporosis, dementia, and some types of cancers. Studies have shown that daily walking can increase metabolism in women between 35-50 years of age and improve sleep quality and length. Because walking increases blood flow, it can strengthen bones and improve range of motion and mobility. It also helps reduce body fat and boost endurance. If all those benefits were not enough, you don’t need a gym membership or any special equipment aside from a good pair of sneakers.
Physical activity does not have to be vigorous to improve health. Slow walking is a form of meditation, differing from walking for exercise because it involves walking slowly and consciously. When you walk slowly you lose the momentum of being in motion. Muscles must work a little harder with each step which leads to burning calories. Slow walking forces us to pay attention to ourselves and feel our every movement and emotion. It helps decrease joint stress and improve our mental well-being. All forms of walking can help reduce symptoms of anxiety and depression.
According to research, 30 minutes per day of walking is all you need to have a positive impact on overall health. But if you can’t walk for 30 minutes at one time, try walking for 10 minutes, three times per day. Start slowly and gradually increase the length of your workout. Try to make walking a part of your daily routine. Make “dates” with friends to encourage each other. Choose the farthest parking spot from wherever you’re headed. Every little bit matters. As you get more fit and your routine becomes easier, challenge yourself by increasing the intensity. Try to incorporate walking up and down hills, use hand weights, a weighted vest or walk for longer periods of time. Whatever you do, the most important thing is to incorporate physical activity into your life.
“The journey of a thousand miles begins with a single step.” ~Lao Tzu
References:
1. https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health#:~:text=Walking%20is%20a%20great%20way,boost%20muscle%20power%20and%20endurance.
2. https://www.aol.com/just-walking-good-enough-workout-200800537.html
3. https://www.almanac.com/how-slow-walking-good-your- health#:~:text=Ever%20heard%20of%20%22slow%20walking,well%2Dbeing%20to%20our%20lives.
