What is your favourite way to move your body? I once heard that walking is the most effective and easy way to exercise. It’s been my favourite for a few decades now. I can fit it anytime in my day and do it anywhere. Even now, being 8 months pregnant, my two-and-a-half- year old loves using his balance bike, we go almost every day for an hour-long walk.
What does science say
Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. Walking can be the easiest way to get active but it’s benefits reach much further than just boosting fitness and losing weight. People walk for all sorts of reasons: some walk for exercise, some walk for relaxation while others walk to exercise their dogs. Another reason to stretch your legs and take a walk is that walking can also help boost your mood.
Walk to help boost your health…
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can help increase cardiovascular fitness, help strengthen bones and help reduce excess body fat. It could also help reduce your risk of developing conditions such as heart disease1. Plus, walking is free and doesn’t require any special equipment or training. You are in fresh air which is so important to breath clean air. Did you know if you stay indoors the air quality is actually worst than outdoors? Especially now, when gyms opened and you are eager to get on your treadmill when you may actually be asked to wear a face covering. For one thing, you don’t want to be breathing your own carbon dioxide again!
Walk to help boost your happiness…
Going for a walk around your local park, for example, involves several things that can give your mood a boost. Getting up from your work chair or sofa, spending time in nature, being exposed to sunlight or general daylight and taking in an interesting view can all help lift your spirits. The fresh air can help clear your mind, helping tension and stress fade away…
Here are a few tips to get the most out of your walks:
– Walk for at least 30 minutes each day.
To get the health benefits, try to walk for at least 30 minutes as briskly as you can. ‘Brisk’ means that you may be puffing slightly. If it’s too difficult to walk for 30 minutes at one time, do regular small walking sessions
(10 minutes) three times per day and then gradually build it up.
– Make walking part of your daily routine.
Try to walk at the same time each day. You will use the same amount of energy, no matter what time of day you walk, so do what is most convenient for you. Keep an activity diary or log if it helps.
– Wear a pedometer.
A pedometer measures the number of steps you take. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts. This may motivate you to move more. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more2. If you have to have your mobile phone with you, there is an app you can download that actually measures your steps automatically.
– Choose the right footwear for walking.
Walking is a low-cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and other injuries. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact. Invest in a good quality pair of insoles for your shoes. You can choose shoes made out of natural material or if you have a pair made from synthetic materials then I’d highly recommend a special type of insoles that connect you back to nature. Ask me more for further details.
As well as supporting the soles of your feet, you may also need extra support for your knees and ankles. Unisex and with an orthopaedic design, these wraps can help support with flexibility.
This summer, walk for Health, walk for Happiness, walk for Active Wellness…
Via: Nikken Europe blog
Have you found this blog post useful? Then share it, please. Comment below, please! Help someone today change their life!
Helping You Create Healthier Life in 5 Areas
Skype: Lucie Patel Varekova
Email: [email protected]