Want to get fit without having to go to the gym and its intimidating machines and equipment? Try walking.
Why walk?
According to fitness and exercise experts we should ideally get 60 to 90 minutes of exercise a day, which translates into at least 10000 steps a day! Walking is the perfect exercise for many, especially beginners and those new to the exercise life style. Not only is it free and easy but it is also very enjoyable: think blue skies, sunshine, your daily dose of Vitamin D and fresh air. It is said that as you take your daily walk barefoot on a sandy beach or a grassy park your body absorbs antioxidant electrons from the earth through the soles of your feet − a practice known as grounding!
Walking is much easier on the body than some other forms of exercise. High impact exercise such as running is great for cardiovascular health, but it exacts a toll on your joints, knees and back. Walking can help you lose weight, lower your blood sugar and cholesterol levels as well as your blood pressure. It even has anti-ageing benefits. Walking is also a great way to exercise and build up your stamina when you are pregnant, suffer from diabetes or have heart disease. Do, however, first consult your doctor before lacing up those walking shoes.
Where to start?
Start slowly and remember that you don’t have to do your 10000 steps a day all at once; you can break up your walking routine into any size increments that work for you.
If you are very unfit, try five to ten minutes a day and work it up slowly to at least 30 minutes on most days of the week. Get a walking buddy to join you or join a club such as Walk/Run for Life. Make sure you are wearing good quality walking shoes and do take along a bottle of water. Walk in areas that are safe for pedestrians.
Make your walk a workout
A simple stroll around the block may become boring as your fitness levels rise. Make your walk a workout by working up a sweat with a fast power walk or interval training. The latter just means alternating between a steady walking pace and short bursts of extremely brisk and fast walking to raise your heart rate.
All cardio exercises require a warm-up and cool down period before and after, including taking a walk. Keep it simple. Walk at a casual pace to warm up cold muscles and gradually work up to a heart-pumping speed. You can also start incorporating hill or stair climbing into your routine to help strengthen your leg muscles.
Walking is a low impact activity that allows you to reap some cardiovascular rewards without killing yourself from the effort. All it takes is 10000 steps a day. Go for it and walk your way to a new you!
Sources
Mercola, J. 2015. New study: daily walk can add seven years to your life. Retrieved from: http://fitness.mercola.com/sites/fitness/archive/2015/09/11/daily-walk-benefits.aspx
Robinson, C. M. 2016. Walking. Retrieved from: http://www.webmd.com/fitness-exercise/a-z/walking-workouts
Santillano, V. Is walking enough of a workout. Retrieved from: http://www.divinecaroline.com/self/wellness/walking-enough-workout