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Walking your way to fitness is a wonderful way to staying active and being consistent. If you are looking for a simple and effective way to exercise daily.
There are many reasons why walking should be included as part of a healthy lifestyle. All you really need is a comfortable pair of shoes to reap the benefits of an effective walking regimen.
As the great Greek physician, Hippocrates stated, “Walking is man’s best medicine”.
Later research has also shown this philosophy to be true. Studies have linked walking to being just as beneficial as antidepressants on people with moderate cases of depressions.
Cardiovascular activity helps to increase endorphins which are the “feel good” chemicals in the brain. Moreover, exercising regularly can help reduce symptoms of anxiety and depression with long lasting effects.
Walking is Low Impact
Moving this way is gentle on the body while still being very beneficial for weight maintenance and boosting circulation. Therefore, people who are looking to increase physical activity can benefit from walking because it promotes strong bones with minimal risks to the joints.
Easy to Do
Taking a stroll is a wonderful way to ease into exercising and can be done at any time. You can set small goals in the beginning and build your way up, at your own pace.
Moreover, it doesn’t matter what your fitness level is, walking is one of the easiest ways to becoming and staying active.
Here are some simple ways to reach your walking goals daily.
- Walk 10 – 15 minutes on break
- Park further from your destination to increase steps
- Step in place while watching TV
- Take the stairs instead of the elevator
Helps Reduce Disease
According to the American Heart Association, walking at least 30 minutes a day can help reduce the risk of osteoporosis, coronary heart disease and breast and colon cancer. You can further lower cholesterol and blood pressure by increasing your walk time by 10 minutes 3 to 4 days a week.
You can have increase muscle tone when walking on flat surfaces such as in the mall or around the track. However, walking on an incline will really help to strengthen and build muscle tone in the calves, thighs, and buttocks.
Try climbing the stairs at work instead of taking the elevator or look for areas that are on a hill to reap these benefits.
When paired with a healthy diet, walking can help with decreasing your chances of weight gain. In fact, many popular diet plans suggest walking or committing to other cardiovascular activities during the day for maintenance.
Consistency is the key, so eat right and keep walking to maintain a healthy weight.
A Harvard study found that a group of men and women who walked for 20 minutes, at least 5 days a week, had 43% fewer sick days then those who exercised only once a week or less.
So walk to increase your immune system, doing so could give you a better chance at remaining healthy during cold and flu season.
Improve Cholesterol Levels
Walking has positive effects on lowering LDL (bad cholesterol) according to studies at the U.S. government’s National Cholesterol Education Program.
The risk of coronary artery disease can be greatly reduced by implementing an aerobic activity such as walking daily.