Have you been thinking of adding more physical activity to your life? Have you thought about walking? Walking is a great way to be more active and is the most popular physical activity among adults. Most people can walk, including many people with disabilities who are able to walk on their own or with walkers or other aids.
What are the benefits of walking?
Two benefits of walking are that it’s easy to do and has a low risk of injury. Walking also is free or low-cost because you don’t need special equipment, clothing, facilities, or training. Because walking can easily fit your schedule, needs, and abilities, it’s a good way to start getting active if you’ve been inactive.
Health benefits
Like other kinds of regular physical activity, walking at a brisk pace also may offer health benefits:
- Lowering your risk of high blood pressure, high cholesterol, heart disease, and type-2 diabetes
- Strengthening your bones and muscles
- Helping you burn more calories
- Improving your fitness
- Lifting your mood
How much should I walk?
Adults need 150 minutes, or 2.5 hours, per week of moderate-intensity aerobic activity to stay healthy. Aerobic physical activity is activity that speeds up your heart rate and breathing. Brisk walking is an example of moderate-intensity aerobic activity. Walking briskly for 30 minutes a day, five days a week, will help you meet the goal of 150 minutes per week. But any 10-minute period of physical activity helps. If you can’t walk for 30 minutes at a time, try breaking your activity into three 10-minute walks instead. For more health benefits and to control your weight, you may need to walk more than 150 minutes a week. Aim for doubling the amount to 300 minutes each week, or about one hour a day on five days of the week. The more you walk, the more health benefits you may gain!
How can I make walking a habit?
The key to building any habit is to stick with the new behavior. Try these tips to help you stick with your walking routine:
- Walk in places you enjoy, like a park or shopping center. Try different places and routes to keep it interesting and to stay motivated.
- Listen to your favorite music as you walk, remembering to keep the volume low so you can hear sounds around you.
- Bring a friend or family member. Having a regular walking buddy may help keep you going — even when you would rather stay home. You can cheer each other on and serve as role models for friends, family members, and others.
- Have a “Plan B.” When bad weather or other roadblocks get in the way, be ready with options, like walking inside a mall rather than outdoors.
- Track your progress on paper, online, or with a fitness app for your phone or computer. Record dates, distance, and how you felt when you were done. Tools such as the Body Weight Planner can help you track your physical activity online. Devices such as pedometers and fitness trackers may help you count steps, calories, and how far you walk.
- Reward yourself with something pleasant after your walk, like a relaxing shower or 30 minutes of time to yourself.
- Be prepared for setbacks. If you have a setback, go back to your walking routine again as soon as you can.
- With time, walking will become part of your daily life and may even make it easier to try other types of physical activity.
Source: www.niddk.nih.gov.