Staying fit physically and mentally is easier than you think, and it doesn’t require numerous trips to the gym. Turns out, you can walk your way into better health! The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity a week, but experts suggest scheduling 30 minutes of moderate aerobic exercise a day instead. Luckily, walking counts! And there are numerous benefits of daily walks.
Benefits of Daily Walks
Not only is walking free, but it is also more accessible than heading to the gym. Plus, walking can help you maintain a healthy weight, prevents common diseases (including high blood pressure, type-2 diabetes and heart disease), strengthens your bones and muscles, improves your balance and coordination, improves your mood, and has even been shown to improve memory and mental clarity (source).
Unlike running, which can be strenuous on your bones and muscles, walking is a less impactful exercise – but that doesn’t mean it is less beneficial. In fact, walking has been found to have many of the same health benefits as running. One of the main benefits of daily walks is the boost in mood they provide. Any time you exercise, your body is busy releasing chemicals called endorphins, which are responsible for triggering positive feelings in the body (source).
Even a brisk, 30-minute walk burns 200 calories, but it’s not just your waistline that’s benefitting (source). Like running and strength training, daily walks help strengthen and tone your muscles. Studies have also shown that walking can stop the loss of bone mass in those suffering from osteoporosis. Even your joints see benefits of daily walks. Knee and hip joints are especially susceptible to osteoarthritis, but strengthening the muscles that support those joints can drastically reduce pain associated with arthritis and even prevent arthritis from forming in the first place (source / source).
The benefits of daily walks are numerous, and they reach well beyond improving your physical health. In fact, researchers have even found that walking regularly lowers an individual’s risk of Alzheimer’s and slows mental decline. It helps promote new connections between brain cells, which fight off the common decline in brain tissue that often comes with age (source).
How to Get Started
Set Yourself Up for Success
Part of what makes daily walks so ideal is the cost: They’re free! But like any exercise, it’s best to make sure you’ve got the right gear in order to enjoy the benefits of daily walks. For starters, it’s important to make sure your shoes have proper arch support (source). It might surprise you, but your shoes aren’t just a staple of your everyday wardrobe. Shoes have a very important function: They provide support to your feet. For this reason, consider what shoes you’re wearing on your daily walks. Look for a shoe that has no heel lift of any kind. Even a one-inch heel positions your ankle and leg in an unnatural position that shortens your muscle for the duration that you’re wearing that pair of shoes. Next, make sure your shoes have a wide toe box, which will give your toes plenty of room to spread as you take each step (source). Finally, wear clothes you feel comfortable in.
Create an Exercise Plan
One of the best ways to encourage regular exercise is to make it part of your daily routine. This is why scheduling daily walks is so important. Not only will you reap the many health benefits of daily walks, but also the more you walk, the more you will want to walk.
It’s also important to track your progress. Keep a record of how many minutes you walk each day and the distance of each excursion. This will inspire you to set new goals and explore new walking paths (source).
Have Fun!
If you’re new to walking and aren’t especially excited about making it a part of your daily routine, recruit friends and family to join you. You’ll be so busy socializing, you might even forget that you’re exercising. You could also try listening to music, audiobooks, or podcasts while you’re out. Finally, to keep your walks interesting and engaging, explore new parks and trails within your community.
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Walking is easy to do and benefits your body both physically and mentally. Enjoy all that your golden years have to offer by making your health a priority today.
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