Walking is one of the simplest activities and one of the greatest gifts you can give yourself. Just think about it: you don’t need any gym equipment to do it, it’s something you can easily fit into your schedule, you can walk alone or with friends, and you can go at your own pace. The best part? Taking some healthy steps gives you the opportunity to get to know new neighborhoods inside and outside your community. Also, log in regularly cardio It’s a great way to maintain a consistent routine, and the benefits that walking every day brings to your body are simply endless.
Eat this, not that! approached Dr Mike Bohlthe Director of Medical Content and Education at Ro and certified personal trainer, to discuss why it’s so healthy take steps every day. He explains: “Walking is good aerobic exercise (which is good for cardiovascular health), can help maintain muscle mass and bone mineral density in the legs and trunk (which reduces risk of injury), burns calories (which helps maintain a healthy body weight), you can help with balance (which becomes more and more important to work with as you get older), and it’s a good time to also focus on things like your posture.”
Related: Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals
the Physical Activity Guidelines for Americans recommend that adults engage in aerobic exercise for 150 minutes each week at a moderately intense level and a daily brisk walk it definitely fits the bill. By walking briskly for an hour, you can typically burn between 240 and 723 calories, according to live strong. So if you walk for 2 1/2 hours every week, your calorie burn will definitely increase!
Related: What happens to your body when you exercise 7 days a week
The only negative thing to be aware of when walking every day is to be aware of your own personal health and fitness limits. For example, Dr. Bohl says: “If you tend to drag your feet, walk somewhere that has a smooth surface (such as a paved road). If you have trouble with balance, use an assistive device or walk with a friend.” that’s able to help stabilize you. If you have a chronic condition that causes pain, like arthritis, make sure you’re not pushing your limits.”
Aside from these kinds of limitations, doing some healthy cardio around your block, in a walking trail, or wherever you prefer is so easy and fun to do. It’s also very convenient to sneak in extra steps while running errands. Park at the other end of the lot or take the steps. However, when planning to start walking and taking steps, Dr. Bohl notes, “One last thing to keep in mind is to wear comfortable walking shoes to make sure you don’t walk long distances with abnormal posture or blisters on your feet. “
There are additional steps (pun intended) you can take to raise the level of your walks. First off, you can weave in a few intervals at your pace, which would involve speeding up your pace to go faster, then slowing it down to the speed you normally reach. Dr. Bohl says, “Varying your pace can make walking more interesting and can also help you burn more calories.”
You can also make your walk more effective by choosing an area that has hills so you don’t limit your exercise to flat walking. Dr. Bohl suggests: “Spend part of the walk uphill and part of the walk downhill.”
Be sure to include stairs whenever possible, as this is a great exercise for strengthening your glutes, calves, quads, and hamstrings. And finally, a sneaky way to burn a few extra calories during each step is to swing both arms back and forth in an exaggerated fashion. Hey, you’re walking anyway, so you might as well max out your fitness in the time you spend!
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. Read more about Alexa
