By now, you have surely heard of how aiming to walk 10,000 steps per day can have seriously advantageous effects on your health and general wellbeing as well as being a successful weight loss regimen. Walking is an easy, accessible and completely free activity suitable for anyone regardless of their age or fitness level. It can be effortlessly incorporated into even the busiest of schedules and will notably improve or maintain overall health, while helping to burn a substantial number of calories. Start implementing walking into your daily routine today!
Walking is a weight-bearing exercise, meaning that you have to carry your own body weight. This has numerous physical health benefits:
Increases cardiovascular fitness and therefore reduce the risk of cardiovascular diseases such as coronary heart disease and stroke
Improves circulation and delivery of oxygen and nutrients around the body
Eases joint pain by strengthening the muscles supporting the joints
Increases muscle endurance
Lowers blood pressure, blood sugar and cholesterol levels
Strengthens bones and improves balance
Boosts immune function, consequently decreasing the risk of catching a cold or the flu
Provides an energy boost through increasing the production of hormones which help elevate energy levels
Reduces body fat by burning calories (calorie burn depends on several factors including walking speed, distance covered, difficulty of the terrain and your body weight)
Walking also has some advantages for your emotional and social health, including:
Improves mood by releasing ‘happiness hormones’ such as serotonin
Reduces anxiety, depression and social withdrawal symptoms
Increases confidence and self-esteem
Clears your head and promotes creative thinking
Encourages spending time outdoors
Provides an opportunity to socialise and meet up with friends
Now that you know all the key benefits of walking, it is time to implement it into your lifestyle and start walking everyday. The recommended daily average time spent walking is a minimum 30 minutes. This works out to be approximately 4000 steps at a relatively brisk pace, meaning that if you truly want to reach your goal of 10,000 steps, you will most likely have to walk for slightly over an hour. While this may seem daunting, don’t forget that sauntering around the house or strolling through the mall are all activities which unconsciously count towards your steps - specifically setting out to go on a walk is not the only way to obtain lots of steps! Here are some more ways to build walking into your daily routine:
Download an app on your phone or watch which can count and log your steps daily to oversee your progress and keep you motivated
Take the stairs instead of the lift
Get off public transport one stop earlier than necessary and walk the rest of the way
When travelling locally or running errands try to walk instead of driving when possible or if you do drive, park further away than you usually would to allow for some walking to and from your car
Take the dog out for a long walk in the park
Go on a walk at the same time each day so it becomes a regular activity - for example try to walk for 10 minutes after every meal
Recruit a friend or family member to walk with you and hold you accountable (this can also make the experience more enjoyable as you can talk and catch up while staying fit)
Vary where you walk by exploring different parks to change up the scenery and make walking more interesting
Listen to music or your favourite podcasts while you walk
On cold, rainy days when you don’t feel like going outside, try indoor walking exercises or workout on YouTube
If you don’t have sufficient time during the weekdays, aim to go on longer hikes on the weekends to make up for it
Find motivation by joining a walking club in your local community or take part in guided walking tours
So how many steps have you done so far today?
If you cringe when checking the number, grab your walking shoes and head outside for your daily walk!
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