If you haven’t exercised in a while, or are looking for something easy you can do every single day consider giving walking a try. It’s the perfect low-impact way to exercise. It’s easy to do, you don’t need any special equipment, you can start at the fitness level you’re at, and almost anyone can do it. There are also many great health benefits.
I LOVE to walk. I can be having a bad day, or be stressed, or just too much time in front of my computer and need to clear my mind and I will take a walk and suddenly EVERYTHING IS BETTER! I also love being outside in fresh air so yes, that helps too. Once my feet hit the trail it is an instant attitude change at the same time I’m exercising.
Set Yourself Up for Success
We need to get in the habit of going for that walk just like we’re in the habit of brushing our teeth twice a day or taking out the trash on Tuesdays. Once it’s a well-ingrained habit, it won’t be as much of a challenge to make sure we go for a walk each day.
If you’re not in the best shape, start by going for a 10 or 15-minute walk around the neighborhood and work your way up from there. Walking can still provide an effective workout if you’re already in great shape. On days I want to challenge myself I walk fast and incorporate hills and even stairs.
Find a pair of comfortable shoes, put them on, and go for a stroll through your neighborhood. You could also find a local park with a nice path you can walk on. If the weather doesn’t permit walking outside, head to your local mall and walk or hop on a treadmill. Make it something that you enjoy.
Find a walking route that you really like so that you WANT to get out there. Your favorite walk may offer beautiful vistas, but if it’s a 30-minute drive there and back, you’ll be less likely to do it every single day. Instead, save that walk for the weekends and come up with something convenient and pleasant for your everyday walking routine. If you can, find a route in your neighborhood so you can leave right from your front door. Just lace up your shoes and start walking.
You can even walk in place at home in front of your TV. Here’s a simple little idea to get you moving more. As you're sitting on the couch at night watching TV, get up during commercial breaks and march in place until your favorite TV show comes back on. If you’re using a service like Netflix, make yourself walk in place for 10 minutes for each episode. Or turn on the TV and challenge yourself to march in place during the entire show. Time will fly while you’re having fun watching TV and moving.
Speaking of having fun, going for a walk outside can be a lot of fun too. Mix up your route and walk in different areas of town, or visit different parks. Invite a friend to come along with you to walk. It’s always nice to have someone to talk to and having a walking buddy keeps you accountable. Last but not least, grab your phone and listen to music or audiobooks as you walk to make the time go by faster.
The main thing is that you get out there, move around, and get some exercise in a way that’s gentle on your joints, your heart, and the rest of your body.
Reap the Benefits
There are a lot of good reasons to go for a walk. It’s fun, it’s relaxing, and most importantly it’s good for your health. But what exactly are the health benefits of walking? Heading out for a walk each day is a great idea and here are a few of the reasons you should grab your shoes and go for a walk.
Lower Your Blood Pressure
Walking in a pretty park is very relaxing and will lower your blood pressure soon after the walk. That’s a terrific benefit of walking and something that will help you feel better right away. But the benefits don’t stop there.
Strengthen Your Heart
Regular exercise will strengthen your heart. Remember your heart is a muscle and going for a brisk walk works out more than your leg muscles. As you work out your heart gets stronger and better at pumping blood through your body. And as you strengthen your muscles and your body overall, you are likely to lose body fat. That’s good news for your blood pressure long-term. All it takes is heading out there for a short little walk each day. As you get stronger those walks will get longer and you may even give swimming or riding your bike a try.
Get Outside In The Fresh Air and Sunshine
No matter how fast or slow you walk, walking gets you outside and in the fresh air. This alone will make you feel better as your body absorbs oxygen and sunshine. Both are important for your health and well-being.
You will find the air quality outside, particularly if you go for a walk on the beach or in a park, will be much better than the air inside your house. Of course, the sunshine outside will help your body produce all the Vitamin D it needs.
Great For Weight Loss
Walking particularly at a quick pace and doing it regularly can help you get to and then maintain a healthy weight. Yes, you still need to watch what you eat and aim for a healthy diet, but walking can be another tool to help you drop those extra pounds.
The nice thing about walking if you’re overweight is that as you start to lose weight, your overall strength and endurance increase, allowing you to walk longer, further, and faster.
Keeps Your Brain Healthy
New research is showing that getting regular exercise keeps your brain healthier and younger than those who don’t exercise. Check out this article that Mayo Clinic put out about how regular exercise keeps your brain from shrinking. I defiantly don’t want my brain to shrink!
Strengthens Your Bones and Muscles
Even though walking is a low-impact form of exercise it helps to strengthen and tone your body. If you’re just starting out, it is all you need to start to get into better shape. As you get more fit, consider adding weight lifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones.
Boost Your Mood and Fight Depression
Last but not least, walking releases endorphins that will help lift your mood and can even reduce depression. Give it a try. The next time you’re feeling tired or are in a bad mood, lace up your sneakers and go for a brisk walk. It works like a charm.
Please Note: If you have any health conditions and in particular, if you’re suffering from high blood pressure and are at risk for heart disease, discuss your walking plans with your doctor. The two of you can come up with a plan that’s appropriate and safe for you.
Regular exercise, like walking, is a great way to stay healthy. Walking has so many great benefits. Even on those hard days when it is difficult to make time to go for a walk but I still go, I am ALWAYS glad I did.
Just give it a try and see if you don’t start to feel better, happier, and stronger after a few weeks of regular walks.
Ready to get started? Put on your shoes and get walking.
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