There is no denying that walking is among the most effective physical activities to engage in. Aside from being absolutely free of charge, walking brings along a number of health benefits as well. At the moment, physical activity seems a stretch to many Americans. According to statistics, about 80 percent of Americans aged 25-64 are not as physically active as they should be.
If you are not a fan of the gym or harsh workout programs, walking can be a great exercising alternative. What do you gain from walking daily? Read below to learn more.
Walking Benefits: Make the Most of Your Workout!
According to research, walking is able to maintain our overall health. From balancing the body mass index to keeping your energy high, even a 30-minute walk can do your health justice.
Here are the main benefits of walking:
- Preventing cardiovascular issues
- Dealing with high blood pressure and coronary artery disease
- Diabetes prevention
- Suppresses depression symptoms
- Prevents anxiety
- Keeps the body safe from dementia and Alzheimer’s disease
- Protects against arthritis
- Balances the hormonal status
- Reduces PMS symptoms
- Manages thyroid problems
- Introduces a greater energy
- Treats fatigue
Some of the more specific benefits of walking include:
- Weight Loss
Even the slightest walk can help you drop those extra pounds. Unlike demanding workouts, walking takes a smoother approach and still delivers excellent results in terms of weight loss.
- Protects the Joints
Walking is a low-impact activity that benefits many due to its milder rhythm. Unlike with running or jogging, walking can protect your joints from pain and dislocation, and will still benefit your body in terms of improving your blood flow, energy levels and moods.
- Cardiovascular Health
Walking aids the heart better than any other exercise. In fact, walking can not only strengthen the heart but also contributes in maintaining a solid heart rate, blood pressure,and keeps the oxygen intakeoptimal.
- Mood Swings and Depression
When you walk, the brain feeds on oxygen and therefore, works better. Once the brain is ‘on your side,’ walking helps prevent mood swings, depressive episodes,and emotional health issues.
- Bone Health
The bones and joints can benefit plenty from daily walks. Walking helps prevent symptoms of osteoporosis and can strengthen the bone structure, thus preventing fractures.
What is the Ideal Walking Scheme?
Walks are amazing as you get to determine your own pace. Still, according to experts, walking for 3-4 miles per day is favorable to losing weight more efficiently.
Some people engage in walking by counting their steps, which can also help the process. Typically, around 10,000 steps a day (or 4-5 miles) should provide you with the greatest physical benefits. Keep in mind that walking should be your everyday practice if you care to marvel its effects.
How to Make the Most of My Walks?
When walking, it is important that your body is warmed up and ready for the activity. Here are some useful tips on walking which will help you make the most of this exercises:
- Start walking slowly and increase the tempo with each passing day. Begin with 15-20 minutes walks and gradually increase the walking period as you get comfortable with the practice.
- Warm up, but don’t push your body too far, as you may injure yourself.
- Try not to stretch before walking. Stretching is important with more severe exercises, but with walking, it is best you do it at the end of your session.
- Keep a firm posture when walking. Keep your shoulders and jaws relaxed, your chest straightened and your breathing balanced.
- When ending your walk, start decreasing the pace and don’t forget to stretch and even do breathing exercises for optimal results.
The most important thing when walking is to take it slowly. Walking is fun and can be far more rewarding than hardcore training. Listen to your body and mind and learn how to ease into the practice. Because walking is more than just an exercise. It is a way to reintroduce physical and emotional health and once you get the hang of it…it simply becomes a lifestyle.