Can you really walk your way to fitness? You bet! Get started today.
Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
For example, regular brisk walking can help you:
The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.
You can also alternate periods of brisk walking with leisurely walking. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:
As you start your walking routine, remember to:
Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.
Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather. Aim to wear moisture-wicking fabrics, which will keep you more comfortable. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility. Wear sunscreen, a hat and sunglasses if you're going out during the day.
Some people choose to use an activity tracker, app or pedometer. These can be helpful to track your time, distance, heart rate and calories.
Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.
If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.
Remember it's OK to start slowly -- especially if you haven't been exercising regularly. You might 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.
For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
Try using an activity tracker, app or pedometer to calculate steps and distance. Or record these numbers in a walking journal.
Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
Set yourself up for success. Start with a simple goal, such as, "I'll take a 5- or 10-minute walk during my lunch break." When your 5- or 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work."
Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
Once you take that first step, you're on the way to an important destination -- better health.
©2024 Mayo Foundation for Medical Education and Research (MRMER). All rights reserved.
2024-03-13T13:01:08Z dg43tfdfdgfd