Not every workout routine requires buying special gear or following along with difficult movements. A simple exercise that most people of any age can enjoy is walking. While there are many benefits of walking, it’s important to take some precautions before starting a routine.
Walking is a mostly low-impact way to get some exercise. However, any activity carries some level of risk. Make an appointment with your primary care provider about your overall health and any concerns before beginning a walking routine.
Health benefits of walking
Some people may think taking a walk is a boring activity. This makes it easy to overlook the many health benefits of walking. Walking can:
- Help you sleep better at night. The activity can even help people who have insomnia.
- Improve bone health. People with bone conditions can slow or stop the loss of bone tissue by going for a regular stroll.
- Strengthen your legs and back. Going for a brisk uphill walk can be especially helpful when you want to work out your leg muscles.
- Boost your mood and energy levels while helping you destress. Like most exercises, walking leads to a release of endorphins. These are “feel good” chemicals in your brain.
- Improve circulation throughout your body. This leads to lower blood pressure and a stronger heart. Walking can also reduce your risk of stroke.
- Manage weight. A brisk 30-minute walk can burn 150 to 200 calories, making it a simple way to maintain or lose weight as well as reduce body fat.
Convenience-wise, walking has many advantages over other forms of exercise. For example, you won’t need to buy any equipment except a reliable pair of walking shoes. Walking is also a low-impact activity. That means it puts less stress on your joints compared to other exercises.
How to start your walking routine
It’s easy to begin a walking routine. Consistency is what will turn your efforts into a habit.
The trick is to start small and work your way up to a bigger goal.
- During the first week, aim for four 10-minute walks for a total of 40 minutes of walking throughout the entire week. Repeat this schedule for the second week.
- On the third week, start to push yourself a little further with a total of five 15-minute walks.
- Increase to five 20-minute walks on the fourth week. Then, try to complete five 30-minute walks on the fifth week.
By this point, you’ve gone from walking 40 minutes per week to 150 minutes per week. Try to maintain this routine or push yourself to walk even more.
How to maintain your walking routine
After several weeks, you’ll adapt to your routine. Here are a few ways to keep your workouts interesting:
- Start small: Begin with 10 minute a day and gradually increase.
- Track your steps: Use a pedometer or app to stay motivated. While you don’t have to hit 10,000 steps, daily walks or regular walking can help you reach the goal you set for yourself.
- Begin timing your walks. As you progress, challenge yourself to walk the same distance in shorter amounts of time. A brisk walk means your heart rate rises, but you can still hold a conversation.
- Listen to music or a podcast. You’ll want to do this only in areas where there aren’t hazards like traffic. Always keep the volume low and stay aware of your surroundings.
- Incorporate mindfulness meditation into your walks. Instead of letting your mind wander as you walk, focus your attention on present sensations, such as your breathing or other sounds in the area. This can help you manage conditions such as anxiety, depression or pain.
- Make it social: No matter how you decide to guide your walking routine, it has the potential to be a group exercise. Walk with a friend or join a walking group for accountability.
How we can help
Any level of aerobic exercise can improve your health by reducing risk factors for chronic conditions like heart disease, type 2 diabetes and high blood pressure. It can even help you stay well by improving your immune system.
While the risk of injury is lower for walking than other physical activities or exercise programs, there’s still the potential. If you notice any nagging pain or you are hurt while on a walk, make an appointment with your primary care provider or go to your nearest urgent care for quick treatment.
Learn more about the primary care and urgent care services we offer at Bon Secours.
