We all know that it’s essential to maintain good health through balanced exercise and diet. But this is easier said than done, isn’t it? Most of us work full-time jobs and have multiple responsibilities and stressors that require our time and attention every day. This means that strenuous exercise every day may be a struggle. But what if we tell you that you don’t necessarily need to do 30 minutes of cardio or high-intensity workout every day to maintain your health and reduce your exposure to certain types of illnesses? You just need to walk.
Walking is a simple and accessible form of physical exercise that has numerous benefits for both the mind and body. According to the International Journal of Behavioral Nutrition and Physical Activity, walking around 10,000 steps daily can reduce your risk of multiple metabolic and cardiac diseases. While this number is dependent of your age, health and activity level, an average of 10,000 steps or 5 miles (8 kilometres) is an achievable number that you could aim for.
What are the benefits of regular walking?
Walking is an excellent form of cardiovascular exercise that can help improve your heart health. It can increase your heart rate, improve blood flow, and reduce the risk of developing heart diseases such as strokes and heart attacks. It has been scientifically proven that walking can also help lower blood pressure and cholesterol levels, both of which are high-risk factors for heart disease.
Improves bone health
Regular walking is also said to considerably improve the bone and muscle health of your body. It is especially beneficial for those who are in the 40+ age bracket as it helps strengthen bones, increase bone density, and lower the risk of bone-related illnesses like osteoporosis and osteoarthritis, thus decreasing the risk of fractures and brittle bones.
Reduces stress and anxiety
For many, walking is a stress-relief mechanism. Walking can be a great way to relieve stress and anxiety from your body. It helps clear your mind and promote relaxation by releasing endorphins or the happy hormones produced by the body. It’s proven that you don’t always have to speed-walk in order to attain these results. While speed-walking helps you better tone your body, even a light stroll or a simple walk around the local park can leave you in a better mood than you began with.
Easy for beginners
If you’re a beginner in the world of exercise, chances are that you’ve gone through your fair share of failed resolutions. Starting with more draining, demanding forms of exercise can lead to quick exhaustion, ultimately making you give up. Walking, however, comes with no rules, guidelines, or equipment. Thus, it’s a form of exercise that even those without access to gyms or exercise studios can do. Once your body is used to the exertion of regular speed-walking, you can initiate yourself into other forms of exercise or even register for local marathons or walkathons to take it up a notch.