It’s frustrating when I hear people say that walking isn’t beneficial as far as fitness goes, but it’s actually one of the best activities you can implement. It’s more than likely undervalued because it’s not a high intensity exercise, although you can interject various elements for a more robust workout. Americans are well-known for living sedentary lifestyles, so walking can make a huge impact on overall health. I walk almost every day for 45-60 minutes in the winter, but up to 90 minutes in the summer when I add a second walk to my regimen in the evening.
I can easily average 8k-10k steps and have gotten as high as 14k when I’m more active. I’m not a fan of tracking everything I do, but getting in 10k steps proves that I didn’t sit on the couch all day. Hitting that benchmark means I moved around quite a bit throughout the day. Walking keeps the muscles limber and allows people to get around more easily. The convenience of walking makes it appealing since you can do it anywhere. Here are just some of the benefits of walking based on the Mayo Clinic:
*Strengthens immune system
*Energy
*Mood
*Sleep
*Memory
*Balance
*Coordination
*Circulation
*Strengthens bones and muscles
*Weight loss
*Lowers blood pressure
Get creative and look for ways to add walking into your schedule. I keep sneakers in my locker at work and walk on the treadmill or outside when the weather is nice. I also dress in layers, so I’m prepared for indoor or outdoor temperatures. A sport watch is a good way to keep you accountable. Walking during my son’s practice is another way to guarantee that I reach my goals. It’s better than sitting in the car or on a chair for extended periods of time. If you’re looking to increase the intensity of your walks, here are some helpful tips that will kick things up a notch:
*Engage your core
*Increase the days per week
*Wear a weighted vest
*Walk at a faster pace
*Increase the distance
*Add stairs
*Listen to music
*Add plyometrics and pushups
*Increase the incline on the treadmill or walk up-hill outside
*Change your course (park, neighborhood, school, downtown, work)
The American Cancer Society’s article “Study: Getting Enough Exercise Lowers Risk of 7 Cancers” was eye opening. It explained that walking lowers the risk of various types of cancer. The article says that 2.5 to 5 hours of moderate intensity per week provided a significant benefit. It goes on to say that moderate intensity is about that of a brisk walk and people typically burn 3 to 6 times as much energy as sitting quietly. Physical activity can help regulate hormones that may contribute to the development of cancer. This information is exciting for me as an avid, daily walker and even more reason to stay active. It’s also exciting for others who have made the decision to add it to their day.
Moffitt Cancer Center’s article, “45 Minutes of Exercise A Day May Reduce Cancer Risk” goes on to say that 46,000 cancer cases could be prevented each year if Americans exercised for 45 minutes per day. This study was done in 2021 and published in the Medicine & Science in Sports & Exercise journal. I’m even more thankful that I’ve adopted an active lifestyle with walking and strength training.
If you’re questioning how to fit walking into your regimen, the answer is fairly simple. Discipline over motivation should be the focus for achieving the consistency of walking daily. You’re not going to feel motivated every time, so just schedule it on your to-do list and get used to making it part of your routine. Sometimes you won’t feel like it, but you’ll have to find a way to accomplish it anyway. Exercising first thing in the morning is a much better strategy than waiting until the evening, since too many distractions and challenges arise during the day. Here are some tips to get you started on your new walking routine:
*Set clear goals (lose weight, reduce stress, improve cardiovascular health)
*Run it by your doctor
*Choose proper gear (good sneakers, sports bra, sport watch)
*Start slowly (shorter walks then build from there)
*Schedule a routine for the week (how many days per week, duration, where)
*Focus on posture
*Gradually increase intensity
*Listen to your body and watch for discomfort
*Stay consistent
The best part of walking is listening to my favorite music. It’s great for taking your mind off the effort you’re putting into exercising. I also noticed that I walk at a faster pace when I have my headphones on. It’s great for your mood and focus while enhancing your overall experience. Music helps make each walk a more fulfilling activity. The genres I listen to most are country, oldies, pop, rap/hip-hop, heavy metal, and Christian music. Here are some of my top songs for creating an energy boost:
*Till I Collapse (Eminem)
*Looks that Kill (Motley Crue)
*So What’Cha Want (Beastie Boys)
*Down With the Sickness (Disturbed)
*Jump Around (House of Pain)
*Lose Yourself (Eminem)
*Tambourine (Eve)
*Thunderstruck (AC/DC)
*Welcome to the Jungle (Guns N’ Roses)
*Bawitdaba (Kid Rock)
*For Whom the Bell Tolls (Metallica)
*Renegade (Styx)
*I Stand Alone (God Smack)
*Thunder Kiss ’65 (White Zombie)
*You Shook Me All Night Long (AC/DC)
*Numb (Linkin Park)
*Red Hot (Motley Crue)
*Survivor (Destiny’s Child)
*Sicko Mode (Travis Scott)
*Gimme Some Lovin (Spencer Davis Group)
*Rock and Roll (Led Zeppelin)
*Dragula (Rob Zombie)
The simple act of walking holds power to transform our lives for the better. From bolstering physical health and mental well-being to fostering a deeper connection with our surroundings, the benefits of walking are undeniable. Spending time in nature initiates another level of holistic benefits that improve the mind-body connection. Walking strengthens our bodies, minds, and spirits. It enables us to carve out quiet moments in our fast-paced world to focus on ourselves.
Remember that each step brings you closer to a healthier future. Whether you walk for pleasure or purpose you should aim to reap the rewards of this highly accessible form of exercise. Walking can foster personal growth by promoting clarity, creativity, and overall well-being. I hope you value yourself enough to make walking part of your day!
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