Walking your way to a healthier life
When we think of exercise, we often imagine sweaty sessions on the gym floor or strenuous workouts. However, staying active doesn’t have to be complicated or difficult. One of the most simple and effective ways to improve our health and wellbeing is by walking.
As an easy low-impact form of exercise, walking is an activist that almost anyone can do. It doesn’t require any special equipment or training, and it can be done anywhere – on the street, in the park, or even around your office or home. But the benefits of walking go beyond just being a convenient form of exercise.
Mental health benefits
Walking can have a significant positive impact on our mental health and state of mind. Research has shown that regular walking can help to reduce feelings of stress and anxiety, improve our mood, and boost our self-esteem. Walking in nature can be particularly beneficial, as it allows us to connect with the environment and feel a sense of calm and peace.
Weight management walking
It is also an effective way to manage our weight. While it may not burn as many calories as more intense forms of exercise, such as running or HIIT workouts, walking still helps to increase our heart rate and improve our metabolism. Over time, this can lead to weight loss or weight management.
Joint health
Contrary to popular belief, walking can be good for our joints. Low-impact exercise like walking can help to reduce the risk of joint pain and stiffness, and can even improve the symptoms of conditions like arthritis. Walking helps to strengthen the muscles around our joints, providing them with more support and reducing the impact of everyday activities like standing and walking.
Reduced risk of chronic disease
Regular walking can also help to reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. It helps to improve our cardiovascular health, lower our blood pressure, and reduce our risk of developing type 2 diabetes. According to the NHS, walking can also help to reduce the risk of some types of cancer, such as breast and colon cancer.
So, how much walking should we be doing? According to the NHS, adults should aim to do at least 150 minutes of moderate-intensity activity, such as brisk walking, every week. This can be broken down into 30 minutes of walking, five days a week. Of course, you can walk more than this if you want to – there are no hard and fast rules.
For walking to count towards your recommended level of physical activity, you should walk at a pace that increases your breathing speed and heart rate. Taking a brisk walk (as if you’re late for an appointment) for just 30 minutes a day, at least 5 days per week, can help you feel good.
To get started with walking, try incorporating it into your daily routine. You could walk to work or school instead of driving, take a lunchtime walk, or go for an evening stroll after dinner. You could also join a walking group or download a walking app to track your progress and stay motivated.
In conclusion, exercise doesn’t have to be complicated or time-consuming. Walking is a simple, effective way to improve our health and wellbeing, with benefits for our mental and physical health. So why not lace up your shoes and start walking today? Your body and mind will thank you for it.
If you’re looking for some guided gentle exercise, read more here about our Walking Football for Over 50s.
Tips to make the most of walking for health
- Start slowly: If you’re new to walking, don’t try to do too much too soon. Start with a 10-15 minute walk and gradually increase the time and distance as your fitness improves.
- Wear comfortable shoes: Invest in a good pair of walking shoes that fit well and provide adequate support. This will help to prevent blisters and other foot injuries.
- Choose the right route: Look for walking routes that are safe and suitable for your fitness level. Start with flat, easy terrain and gradually increase the difficulty as your fitness improves.
- Use proper technique: Land on your heel and roll through to your toe with each step. Swing your arms naturally and take shorter, quicker steps for a more efficient stride.
- Stay hydrated: Bring water with you on longer walks and make sure to drink plenty of fluids throughout the day to stay hydrated.
- Make it social: Walking with a friend or joining a walking group can make the experience more enjoyable and help to keep you motivated.
- Track your progress: Use a fitness tracker or app to track your steps and distance, and set goals for yourself to stay motivated and monitor your progress over time.
In conclusion, exercise doesn’t have to be complicated or time-consuming. Walking is a simple, effective way to improve our health and wellbeing, with benefits for our mental and physical health. So why not lace up your shoes and start walking today? Your body and mind will thank you for it.
