Walking is an intrinsic human function that fulfills many roles. First of all, it helps to clear the mind, regulate thoughts and calm us down. Second, it’s a great exercise that helps tone your legs, lose extra weight, improve lung ventilation, and overall health. It’s also a great way to lower your risk of heart disease. It temporarily speeds up the heart rate, increasing blood circulation throughout the body and carrying more oxygen to other organs. At the same time, walking increases the lungs’ ability to absorb oxygen from the air, lowers blood pressure, and improves cholesterol and blood sugar levels.
Walking can help slow down the aging process, and it works no matter what age you start. It’s low-impact, requires no special equipment or skills, and can be done at any time of day and at your own pace. Plus, you can walk without worrying about the risks usually associated with some vigorous forms of exercise.
When we walk, we carry our own body weight. It is called exercise with weights and some of its benefits are:
- Increased heart and lung fitness.
- Reduces the risk of cardiovascular disease
- Better management of hypertension, diabetes, muscle and joint stiffness
- Improved blood lipid profile
- Increased muscle strength
- Reduced body fat.
For heart and general health benefits, you need to walk at least 30 minutes a day as fast as possible. Vigorously means you can still talk, but you may be a little puffy. It doesn’t even have to be non-stop; three ten-minute walks a day will also work efficiently. You will help lower your blood pressure and strengthen your heart just by walking regularly. So try to make walking your daily routine:
- Take the stairs and avoid the elevator.
- Get off public transportation one or two stops early and walk to your final destination (home or work)
- Walk, not drive, to local stores.
- Walking their children to school
- Park your car further from your destination.
As mentioned, regular walking triggers anti-aging processes and also helps repair old DNA. To stay motivated, walk with friends or co-workers during lunch, walk your or your neighbor’s dog, join a walking club, use a pedometer or the app on your phone to measure the number of steps you take per day and begin to gradually increase it. It is recommended to start with 2,000 steps and work towards the goal of 5,000 steps. Once you’ve reached your desired goal, you may want to maintain your fitness level or set a goal of 10,000 steps. Remember, even a little walking is good, but more is better.
However, put your safety first. If the weather is harsh and the streets are slippery, you’re better off walking in a mall, down long hallways, or up stairs.