Physical activity doesn't need to be complicated. Daily brisk walks can do wonders and make you healthier. For example, regular brisk walking can help you to Maintain a healthy weight and lose body fat.
Undoubtedly, walking gives you many benefits such as improved endurance, less stress placed on the body, and increased cardiac efficiency.
Benefits of Walking-
1. Maintain a healthy weight and make the body lose weight.
2. Improves cardiovascular fitness.
3. Strengthen your bones and muscles.
4. Increase energy levels.
5. Reduce stress and tension.
Walking 30 min a day -
To get all the mentioned health benefits, try to brisk walk for 30 min. Brisk means neither too fast nor too slow but a pace where the body can burn calories. Walking also lessens the health risk but if you have a known medical condition, then the suggestion is to consult a doctor before starting any exercise program.
Building Walking as a Physical Activity of your Life -
If you find it difficult to walk 30 min a day, then you can plan for regular small bouts in intervals of 10 minutes, three times per day, and gradually build up to longer sessions. However, if you are planning to lose weight then you have to walk/ exercise for more than 30 minutes a day.
Make Walking a part of Your Routine -
Try to make walking a routine. Make it a habit of walking at the same time each day. Remember, use the same amount of energy daily regardless of the time of walking.
Exercising at a higher altitude can increase the flow of oxygen to your muscles so that they fatigue slower. For advanced walkers, it is recommended that changing the way of breathing during the miles can also increase the intensity.
Try walking in the sand, it provides an unstable resistance, forcing your body and especially your feet to work harder. You are not only getting good cardiovascular health but you are strengthening your feet too.
Women suffering from the post-menopausal phase are recommended to walk just one to two miles a day to lower their blood pressure by nearly 11 points in 24 weeks. Walking 30 minutes a day can reduce the risk of stroke by 20%.
Lacking motivation for a daily walk?
Let’s look at the ways we can stay motivated for the daily walking routine.
1. Set a Smart Goal - choosing a few small, realistic goals with one long-term goal is a tried and true way to stay motivated to exercise daily.
2. Count your steps - Fitness apps make it easier than ever to track things like distance, pace and calories burned. Try counting the number of steps per day to set new goals for yourself.
3. Make a Walking Buddy - Walking with friends keeps you motivated regardless of the challenges or weather. It becomes easy to keep each other motivated through jokes, and stories followed by coffee.
4. Choose the Right Time - What is the best time to walk? To stay motivated, analyze your habits and choose the time that works best for you.
5. Reframe your Mindset about your Walk - Instead of thinking of your walk as a workout, think of it as moving your body.
6. Keep a list of reasons why you want to Walk - Being reminded of your “why” for walking can make it easier to get up and out. “Start creating points for yourself in reference to how walking is effective for you.”
7. Explore new routes - If boredom’s the issue, mix up your walking locations. “Try a new spot every time you go for a walk.