Walking is a minimal activity that requires no gear, can be done at any time of day, and maybe done at your own speed. You may go for a stroll without fear of the hazards linked with more severe kinds of exercise. Walking is also an excellent type of exercise for persons who are overweight, old or have not exercised in a long time.
Walking for enjoyment and health does not have to be confined to meandering around your neighbourhood streets by yourself. There are several clubs, places, and tactics available to help you make walking a fun and sociable part of your daily routine.
Walking has several health advantages
When you walk, you are carrying your own body weight. This is referred to as weight-bearing exercise. Among the benefits are:
- improved cardiac and respiratory fitness (heart and lungs)
- lower risk of cardiovascular disease and stroke
- better control of illnesses such as hypertension (high blood pressure), high cholesterol, joint and muscle pain or stiffness, and diabetes
- enhanced balance and stronger bones
- enhanced muscular strength and endurance
- decreased body fat
Every day, walk for 30 minutes
To reap the therapeutic benefits, start to move for at least 30 minutes at a brisk pace on most days of the week. ‘Brisk’ indicates you can still converse but not sing, and you could be puffing a little. Walking has no health risk, but if you have a medical problem, see your doctor before beginning any new fitness programme or physical activity.
Including physical activity in your daily routine
If walking for 30 minutes at a time is too onerous, practise tiny bouts of 10 minutes three times each day and gradually work up to larger sessions.
If your objective is to reduce weight, you will need to engage in physical exercise for more than 30 minutes every day. You may still do this by beginning with little bursts of movement throughout the day and gradually increasing them as your fitness improves.
Here are some ideas for incorporating walking into your everyday routine:
- Instead of using the lift, take the steps (for at least part of the way).
- Take the bus one stop sooner and walk to work or home.
- To get to the local stores, walk (don’t drive).
- Take the dog (or your neighbour’s dog) for a walk.