Step into a healthier version of yourself—literally! Walking is one of the simplest ways to boost your mood, shed pounds and improve your overall well-being for free.
While National Walking Day, celebrated on the first Wednesday of April, serves as a reminder of the importance of walking, incorporating this simple habit into your daily routine can offer numerous benefits year-round. Ready to discover how a few extra steps each day can make a big difference? Let’s get moving!
Benefits of Brisk Walking
If you live a sedentary lifestyle, adding just 15-30 minutes of walking every day will go a long way to improving your health. Start slow and steady, but be consistent. When you feel comfortable and ready to challenge yourself, consider increasing the intensity of your walks. Go at a faster pace that is still manageable but that pushes you beyond your normal pace.
Control Disease and Improve Circulation
Brisk walking is a powerful tool to help manage heart disease, high blood pressure, diabetes and cholesterol levels. By raising your heart rate, walking lowers your blood pressure and strengthens your heart, all while boosting circulation throughout your body.
Boost Immune Function
Did you know that walking can help protect you during cold and flu season? A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And, if they did get sick, it was for a shorter duration with milder symptoms.
Build Muscle and Strengthen Bones
Walking not only helps build muscle, especially in your legs, hips and core, but it also strengthens your bones, which is key in preventing osteoporosis and improving overall mobility as you age.
Improve or Boost Your Mood
When you walk, your body releases endorphins, the “feel-good” hormone, which can help reduce stress, anxiety and depression. Walking outdoors, especially in nature, can also boost your mental well-being.
Improve Balance and Coordination
Because various muscle groups are engaged when you walk, your overall coordination will improve, reducing the risk of falls and improving your balance, which is particularly helpful as you age.
Get Better Sleep
Regular physical activity has been linked to improved sleep quality. Walking helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep
Lose or Maintain Weight
Walking is a simple and effective way to burn calories and aid in weight loss or weight maintenance. Brisk walking can increase your metabolic rate, helping you shed pounds or keep them off!
Think of walking as an easy way of boosting your health now so that as you age, your body doesn’t break down or get sick as easily. No matter your personal goals, each step you take brings you closer to a healthier lifestyle. You can quite literally walk your way to better health!
Tips for a Healthy Walking Routine
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Make sure your head is up, and your shoulders, back and neck are relaxed. Don’t slouch forward and tighten your core.
Remember to always warm up. Your muscles and joints need time to adjust to your exertions. Walk slower for five to ten minutes to get your body ready for exercise. Then, gradually pick up your pace and get into your brisk stride. At the end of your walk, always cool down. Gradually reduce your pace and then gently stretch your muscles. This will allow your body to clear lactic acid buildup in your muscles and return them to a resting state. Taking the time to warm up and cool down will help prevent injuries.
Setting Realistic Walking Goals
It can be easy to give up on a routine once it gets derailed, so start with realistic goals for yourself. Remember that it’s okay to start a new walking routine slowly, especially if you haven’t been exercising regularly. If you’re walking ten minutes today, then that’s ten minutes more than you did yesterday. Start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.
That said, you’ll want to aim for at least 30 minutes of physical activity a day. If you can’t set aside that much time in one sitting, try several short sessions of activity throughout the day. After all, any activity is better than none at all. For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.
Staying Safe During Your Walks
While walking is for the most part a safe, accessible workout, you should still be mindful of the risk of injury or putting yourself in sticky situations. If you’re walking solo, make sure you tell a friend where you’re going. Consider sharing your route or location via a phone app. On the same note, download a map of the area where you’re going for a walk, especially if you’re going off the grid. You never know when spotty cell service will strike, so you want to ensure you can find your way back without your phone’s help.
It’s easy to pop in some headphones to listen to some music or a podcast as you walk. If you do, use only one earphone or clip a small speaker on your belt or backpack. This will allow you to still hear things in your surroundings. If you’re walking in a populated, urban area, be sure you can see and hear traffic. Always walk facing the traffic and stay in well-lit areas. If you’re walking early or late in the day, wear something reflective so cars can see you.
How Carolina QuickCare Supports Your Wellness
Walking is one of the easiest and most accessible ways to improve your health, both physically and mentally. No matter your starting point, remember that consistency is key and to always listen to your body! The team at Carolina QuickCare is here to support your journey to wellness—seven days a week. Reserve your spot in line!
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