Walking is the best possible exercise. Habituate yourself to walk very far. ~Thomas Jefferson
I’ve been consistently walking lately and love it!
I usually listen to music but on my last walk, I went unplugged. I needed to think through a situation and I had soooo many epiphanies while walking that it wasn’t even funny!
I can’t wait for more new ideas, solve some problems and make some good decisions on my new daily walks!
Do you walk? Are you feeling down, constipated, or overweight? Is your blood pressure or blood sugar a little high? Do you have trouble falling asleep at night?
The solution might be as simple as walking for 30 minutes each day!
Not only is getting in a good walk good for your mind but also for your health, as you already know.
It offers many benefits, including weight loss which is why I started in the first place. In fact, walking is one of the few activities where you can double your impact because you can use it as formal exercise, as well as incorporating more steps into your daily routine.
Although you’ve probably been walking since you were a child, there may also be some new techniques you can pick up that will help you burn even more calories. Take a look at these ideas for walking your way to a slimmer you.
Walking Workouts for Weight Loss
- Speed it up. Depending on your weight, you can burn about 65 to 100 calories for each mile you walk. If you move faster, you’ll burn more calories covering the same distance.
- Vary the pace. Studies also show that interval training is an effective way to burn more calories. Alternate between periods of walking briskly and strolling at a more moderate pace.
- Check your posture. To move efficiently and avoid injuries, ensure you’re using proper form. It’s usually safer to take more steps rather than trying to lengthen your stride. Check that your heels hit the ground first, and use your toes to push you forward. Engage your core muscles to take pressure off your back.
- Use your arms. Swinging your arms will also increase the intensity. If you want to add props, try walking poles or hand weights.
- Go backward. For an extra challenge try walking backward in a safe area. Climbing up hills is another good option.
- Hit the beach. Just changing surface can power up your workout. Traveling across sand or snow requires more energy than walking on smooth pavement.
- Listen to music. Playing your favorite tunes can make any workout seem like less effort. Put together a lively soundtrack that will motivate you to keep going.
- Dress comfortably. You can buy shoes designed specifically for walking or just choose any pair with low heels and firm support. Dressing in protective layers will also help you deal with cold or wet weather.
- Find a buddy. Walking with others can be fun. Invite family and friends along or join a local hiking group. If you have a dog, you have a companion who would love to join you at the park.
- Talk with your doctor. Even though walking is a generally safe and low-impact activity, you may want to check with your doctor if you’ve been sedentary for a while. Your physician can help you set goals that are realistic for you.
Incidental Walking for Weight Loss
- Take the stairs. Skip the elevator and escalators. Climbing up stairs burns almost 2 calories for every 10 steps.
- Park further away. Walk or bike to work if possible. If the distance is too far or there’s no safe route, you can still choose a parking space that will enable you to squeeze in a brief hike before arriving at the office.
- Schedule work breaks. Pause every half hour to stretch, move around and take a break. You could also make it a habit to use the restrooms and copy machines on the next floor instead of the ones by your desk.
- Stand and dial. Think about how many minutes you spend talking on the phone each day. You can easily spend a lot more time on your feet if you pace around while you’re checking on your children or reaching out to clients on the phone. So go ahead and get out of that chair often!
Top 10 Benefits of a Daily Walk
A walk might seem like child’s play compared to running a marathon or competing in CrossFit, but a walk can be a very healthy alternative if you lack the time or interest in exercising intensely.
Humans were built for walking, and some health experts believe that the chair was the worst invention ever created. You can do a lot to enhance your health by standing up and taking a walk. Here are 10 benefits of a daily walk.
- Feel better. If you’re currently not getting enough exercise, a walk is a simple way to fill that void. Getting out of the house and breathing a little fresh air is bound to enhance your mood and outlook on life.
- Walking is good for your bones. Hip fractures are reduced in postmenopausal women that walk for at least 30 minutes each day.
- Sleep better. Those that walk report a lower incidence of insomnia. If you’re having trouble sleeping at night, the solution might be as simple as a daily walk.
- Lowered risk of chronic disease. Studies have found that your risk of developing diabetes or suffering a stroke are reduced significantly. Thirty minutes of walking is all you need each day to reduce your risk of cardiovascular disease by 30%. A stroll can also lower your blood pressure.
- Walking increases the motility of your bowels. If you suffer from constipation, a walk can work wonders for your issue.
- Develop a new good habit. Walking can be a positive addition to your routine. The most successful people have routines. You’re more likely to experience success if you can maintain positive routines in your life.
- Lose weight. If you increase your physical activity without increasing your caloric intake, you can expect to drop a few pounds. Even if you don’t lose weight, you may experience a shift in your inch-size that allows your tight clothing to fit much more comfortably.
- Walking is good for your brain. Older seniors that walk daily have 50% decreased risk of developing Alzheimer’s or dementia.
- Your creativity will increase. More than one study has demonstrated that going for a walk boosts creativity. Those that walk are more creative than those that sit. Having a challenge at work or at home? You’re more likely to find the solution during a nice, long walk.
- You’ll live longer. Those that spend more time on their feet have been shown to live longer than those that spend too much time sitting each day. Get up on your feet and go for a walk if you want to extend your life. It has been suggested that a daily walk adds 3-7 years of life.
Over to you
Walking is so simple but does so much for your health and fitness. In addition to burning more calories, you strengthen your muscles and condition your heart with each extra step you take. Make walking a regular part of your workout program and daily routines.
Do you walk on the daily? Why or why not?