WALKING IS AN IDEAL OPTION in terms of physical activity. It requires no special skill—everyone knows how to walk. And it’s low-impact and safe. Sure, life is probably hectic, and staying in bed a few minutes longer seems like a better idea than suiting up to go outside for a walk, but getting that walk in is worth it.
Health experts are bullish on the benefits of walking. Virtually all the systems of the body can benefit from walking. Walking can help improve your cardiovascular health and function, increase your aerobic capacity, improve your blood pressure, and control your blood sugar and reduce the risk of diabetes. Further, walking will help increase your metabolism, maintain your weight, reduce your risk of osteoarthritis, and maintain your mobility.
The U.S. Department of Health and Human Services recommends moderate-intensity aerobic exercise for 150 to 300 minutes per week. So, 30 minutes of brisk walking for five days a week gets you into the low end of the recommended range. If you are walking to manage your weight or lose weight, you’ll probably want to walk for longer. Work up to 45 to 60 minutes of walking most days.
Walking can also help improve your psychological and mental health, especially if you walk outdoors. Walking outside, being in nature, and getting out of the same place allows you to decompress, understand what’s been going on, and refocus. It helps you to almost meditate, get in touch with your thoughts, understand what’s important, and relax. A walk can also help clear your mind and enhance your creativity.
Once you start your walking habit, you’ll probably find that you like it so much you’ll increase it. It starts to spiral upwards. That good upward trend helps you in many different ways. You’ll be more motivated, have better mental health, make better food decisions, and make the positive choices that maintain your walking habit.
So, get out there. Put one foot in front of the other. Go walking every day.
Daniel J. Jachimiak, BA, is a writer and speaker. Dan can be reached at djachimiak@bex.net or 419-787-2036. ✲
