Online Reporter
WALKING is simple, free and one of the easiest ways to get more active, lose weight and become healthier.
Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.
You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise.
How do I know if I am walking fast enough?
A brisk walk is about 5km an hour, which is faster than a stroll.
You can tell you’re walking briskly if you can still talk but cannot sing the words to a song.
What if I am not very active?
If you’re not very active but are able to walk, increase your walking distance gradually.
If your joints are a problem, check whether your local swimming pool holds exercise classes.
The water helps to support your joints while you move and can help you strengthen your muscles.
Staying motivated
Make it a habit
The easiest way to walk more is to make walking a habit.
Think of ways to include walking in your daily routine.
Examples include:
walking part of your journey to work
walking to the shops
using the stairs instead of the lift
leaving the car behind for short journeys
walking the kids to school
doing a regular walk with a friend
going for a stroll with family or friends after dinner
Listen to music
Walking while listening to music or a podcast can take your mind off the effort.
It can also get you into a rhythm and help you walk faster.
You will be surprised at how fast the time goes when you’re walking to your favourite tunes.
Improves mood
Walking can help your mental health. Studies show it can help reduce:
anxiety
depression
negative mood
It can also boost self-esteem and reduce symptoms of social withdrawal.
To experience these benefits, aim for 30 minutes of brisk walking or other moderate-intensity exercise three days a week. You can also break it up into three 10-minute walks.
Tones legs
Walking can strengthen and tone the muscles in your legs. Walk in a hilly area, on a treadmill with an incline, or find routes with stairs to build up more strength.
You can also trade off walking with other cross-training activities like cycling or jogging
Inspires creative thinking
Walking may help clear your mind and encourage creative thinking.
Walking outdoors is particularly good for this.
Researchers concluded that walking opens up a free flow of ideas by allowing the mind to relax and is a simple way to increase creativity and get physical activity at the same time.
You may consider initiating a walking meeting with your colleagues the next time you’re stuck on a problem at work.
The takeaway
Walking is a versatile exercise for people of all ages and fitness levels. It has many benefits, including a stronger heart, lower blood sugar, and boosted energy. It can even help ease joint pain for those with arthritis. — Online
