Walking – The Gentle Exercise That Can Make You Live Longer
Walking is a truly gentle exercise that could help you live longer. The activity of walking is low impact, easy on the body, and excellent for your heart. Walking does not take practice, does not require expensive equipment, and is very safe.
There are many health benefits of walking. This aerobic activity builds strength, stamina, and overall physical fitness. Walking can also help manage weight, improve mood, and lower your blood pressure. Physicians also link walking to a lower risk (and better management) of type two diabetes, lower “bad” (LDL) cholesterol levels, and higher “good” (HDL) cholesterol levels.
While walking is a simple, safe exercise program, some preparation should be done before starting a new routine. Comfortable, loose fitting clothing, and proper walking shoes should always be worn. Dressing in layers is recommended so that your body can warm up, but warmth level can be adjusted as you progress. Minor injuries such as sore muscles, blisters, and foot pain can occur. To limit the possibility of injury, it is important to warm up and stretch. Spend about five to ten minutes walking slowly or walking in place to warm up your muscles. After your muscles have warmed up, slowly stretch the arms, legs, calf muscles, hamstrings, and quadriceps. After your walk, a cool down process is recommended to limit the amount of stress on your muscles and your heart. Walking slowly for about five minutes and repeating the pre-walk stretches are great ways to cool down the body.
To get the most out of your walk, start off slow, making sure your posture and movements are correct. Gradually increase the intensity and pace of your walk by checking your heart rate at different intervals throughout the workout. It is recommended to start out with short, fifteen-minute walks two times per week. This can then be increased to thirty to sixty minute walks most days of the week.
Track your progress by wearing a pedometer that will count steps, measure distance, tell you how many calories you have burned, and monitor your heart rate. Try to set realistic goals to get yourself moving. Even a short walk during a lunch break can be very beneficial. Encourage a friend or relative to walk with you to keep walks interesting and to help keep yourself motivated. Do not worry if you are unable to stick with a strict walking schedule. It is important to keep the overall goal in mind and keep yourself moving forward toward better health.
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