It’s refreshing, energizing and safe. Walking is the most simple and easy-to-follow physical activity that can help you live a healthier, fuller life. A 30-minute of moderate-to-brisk walk everyday can not only help you shed extra pounds off your body, but also improve your cardiovascular fitness, strengthen leg and back muscles, boost endurance, and enhance your social and emotional well-being.
Walking is a low-impact exercise that requires no special gears and equipment. It can be done at any time of the day and at a pace that suits you the best. This makes walking an ideal form of exercise for people who are overweight, elderly, or are struggling with severe health complications.
Inculcate walking into your everyday routine
Want to include walking into your daily routine? Just wear your walking shoes and you are all set to go. While walking looks simple and easy, sticking to it needs constant motivation and self-commitment. It’s very easy to fall off the track and miss your morning fitness stride. If you have been constantly trying to make walking an everyday practice but are not able to follow it regularly, here are few things that can help:
1. Start slow
While brisk walking should be your aim for losing weight, it is always advisable to start slow and set realistic goals for yourself. Start with 5-10 minutes of walk a day for a week and then steadily increase your time by five minutes every week until you reach at least 30 minutes of walk every day. You should also increase your speed slowly. This will help build your stamina for longer, fast-paced walks.
Walking a part of your journey to work, to shops, or for dropping your kids to school is also a good way to reap the benefits of this excellent, yet extremely simple form of exercise.
2. Get the correct gear
Your trainers or walking shoes are your partners in your fitness journey. So, choose them wisely. Select a pair of shoes that offer proper arch support, have thick, flexible soles, and are of the right size. Also, for comfortable walking, ensure that your clothes are of the right size and fit.
3. Follow the right technique
For best results, every exercise should be performed with proper posture and movements. This stands true for walking too. Here’s how you can turn your walk into a fitness stride:
- Keep your head up
- Look forward, not at the ground
- Keep your neck, shoulders and back relaxed
- Swing your arms freely, with elbows slightly bent
- Slightly tighten your core muscles
- Roll your feet from heel to toe
4. Add in some music
Music is a great mood enhancer. It puts you in a rhythm and makes walking fun and less strenuous. In fact, people who listen to music while strolling, walk at a faster pace than others. You’ll be surprised at how quickly you have completed your walk while listening to your favorite tunes.
5. Partner with a friend
If you don’t enjoy solitary walks, partner with a friend or neighbor. It is very difficult to laze around in your bed when you have someone waiting outside your door. Associating with a buddy who has similar fitness goals as yours is a great way to start a new routine and stick to it.
You can also join a nearby walking club to increase your chances of following your fitness routine.
6. Track your progress
Keeping a record of your daily physical activity and measuring your progress with respect to your fitness goals is a great source of inspiration. It helps you analyze how far you have come in your fitness journey. Today there are several fitness apps and gadgets that help you track every step that you track and ascertain how well you are managing your fitness goals
7. Know the benefits
A simple morning stroll offers umpteen health benefits. Remembering the positive effect that walking will have on my body can help you to stay motivated. Walking helps you:
- Reduce body fat and maintain an ideal weight
- Improve blood circulation
- Strengthen bones and muscles
- Improve balance and coordination
- Reduce mental stress
- Improve cardiac activity
- Keep chronic ailments like blood pressure, diabetes, vascular stiffness and inflammation at bay
- Stay protected against dementia, depression, colon cancer, and peripheral artery disease
Walking is indeed the most simple and inexpensive forms of exercises. Just invest in a good pair of walking shoes and you are all set to get on a journey to lifetime health and fitness. However, before embarking on any new fitness program, it is important to speak to your primary care physician, especially if you are 40 years or above, haven’t exercised for a long time, or are dealing with any health difficulty.
Get in touch with EPIC Health physicians for a thorough full body checkup. Our expert team of doctors and exercise physiologists use innovative techniques and practices to analyze your health condition and can suggest exercises that you can easily integrate in your everyday life. We also provide a full range of customized health support and services to treat not just you, but your loved ones too.
So, schedule an appointment with EPIC Health doctors today and enjoy continuous care and support every bit of your way!