Walking for exercise Step up to the benefits While it may not have the glamour of other fitness trends, a move you mastered in toddlerhood is still hard to beat. We’re talking about walking. What makes walking such a great fitness move? For starters, it’s easy and inexpensive. There’s no need to visit a gym, buy special equipment or learn a new sport. For the most part, all you need are shoes that fit well and cushion your feet. Then just follow your own two feet. Also, walking is generally safe. It’s less likely to hurt your joints than running, for instance. For reasons like these, walking has a low dropout rate. So you’re likely to keep doing it. Best of all, walking is great for your body and your well-being. Walking is a type of aerobic exercise (the kind that elevates your heart rate and breathing.) Among other things, aerobic exercise can: ● Help you burn more calories for better weight control. ● Improve the health of your heart and blood vessels, which may help lower your risk of heart disease. ● Help you maintain healthy blood pressure and cholesterol levels. ● Help you prevent or manage type 2 diabetes. ● Improve your fitness level, giving you the stamina to do everyday activities with greater ease. ● Help you maintain strong bones, since walking is also a weight-bearing activity. ● Lower stress and elevate your mood. ● Help you live longer. Getting started is easy Most people don’t need to see a doctor to begin a walking program. But you may want to do that if you have a chronic health condition, you’re over 40 years old or you haven’t been active in a while. Once you get the green light to start a walking program, follow these tips for a successful and safe time: Set small, doable goals to start. Experts say an adult exercise routine should include about 150 minutes per week of moderately intense aerobic exercise such as brisk walking. (When you walk at a brisk pace, you can carry on a conversation and breathe without much effort.) But you may want to start with a more doable goal. Even a 10-minute walk, a few times a week, is a good start. Gradually work your way up to longer walks at a brisk pace. That’s when many of the health benefits of walking start to kick in. Meeting your goals will put more wind at your back. Be aware of your surroundings. If you wear earphones, keep the volume low enough so you can hear traffic and other sounds. Wear bright colors when walking in low light. Enlist a walking buddy. Active fun with a walking partner can increase your motivation. Have a bad-weather plan. Consider walking in an indoor mall in rain or cold weather. Or plot a walking path in your home. Change up your walking route from time to time. Variety keeps exercise interesting. Walk a different route, for instance. Or go for a shorter walk one day and a longer one the next. Track your progress. Monitor how far you can walk with a step counter, a phone app or a journal. You’ll feel great when you see how far you’ve come. Sources: American Heart Association; Arthritis Foundation; National Institutes of Health Here are ideas for staying active close to home ● Engage in active family play time. Any game that gets everyone up and moving counts! ● Catch up on household chores such as cleaning out the closet. Vacuuming is also a physical activity. ● Get outside. Mow the grass, go for a walk or take a bike ride. Remember to maintain a safe distance between yourself and other active neighbors. ● Make television watching more active by doing jumping jacks or push-ups during the commercials. Source: Centers for Disease Control and Prevention
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