Walkingis one of theeasiest exercisesyou can do to lose (or maintain) weight and improve your overall health. It poses a minimal risk of injury, you can do it anywhere, and you just need a pair of good walking shoes to get started. Here are 25 reasons why adaily walking programmight be the perfect exercise routine.
1. It gets you moving.Sitting for long periodsof time increases your likelihood of illness andeven early death. Luckily,walking can counteract the negative effectsof sitting, and evenjust 10 minutes a daycan get your blood flowing for positive health benefits.
2. It’s a great way to lose weight.Walking for around 30 minutes a day can burn up to 200 calories andhelp you lose weight. If you up the pace and include hills and varied terrain, the calorie burn is even greater.
3. It’s easy on your joints.Walking is low-impact and can be done by beginners with minimal risk of injury.
4. It helps you stay healthy as you age.Dementia, heart disease, osteoporosis, diabetes and breast cancer are just a few of the diseasesa daily walk can help ward off.
5. It improves your mood.Walking can helpdecrease depression,reduce anxietyandboost your mood.
6. It can foster creativity.Walkingcan help clear your mind and generate new ideas, potentially helping you perform better at work and get that sought-after promotion.
7. It’s an easy exercise to progress.Besidesincreasing duration, you can make walking more difficult by speeding up the pace, addinglight hand weightsor tryinghigh-intensity intervals.
8. There isn’t much of a learning curve.While other sports or activities might take some time to learn, you already know the basics of walking and have been doing it your entire life. Sure, you canalways perfect your form, but there isn’t much you need to know or do to get started.
9. It’s easy to fit into your schedule.Whether it’s around your block, a local multi-use path or a few laps inside the mall, walking is one of the most convenient forms of exercise.
10. It’s really cheap.While memberships for yoga, spin classes and the gym can be expensive, all you need for walking is agood pair of shoes.
11. You’ll get your required dose ofvitamin D.Essential for gut and bone health,vitamin D also promotes a strong immune system. A daily 30-minute walk outdoors can help you soak up much-needed vitamin D.
12. It’s easy to do with kids.If you’ve got a couple of young ones in the house, then you know how difficult it can be to find the time to exercise. Walking canhelp you spend more time togetherand get outside in nature for a stress-relieving activity. A dedicatedwalking strollerand a few snacks will make the task much easier and more enjoyable.
13. It’s a good choice if you’re overweight or have dealt with injuries in the past.因为它是低强度,可以更accessi行走ble for those who have a history of back, hip, knee or ankle pain or are overweight.
14. It builds self-confidence.Improving your health through walking and losing weight can help improve your self-confidence.This studyshows how just 12 minutes of walking a day can yield abigger self-confidence boostcompared to spending the time sitting.
15. It improves aerobic fitness.Runners can attest to how hard it is to keep your heart rate in the correct training zone. Walking, on the other hand, makes keeping your heart rate in alow-to-moderate intensity zone(70–80% of your max heart rate) pretty easy — which is perfect for improving your aerobic fitness.
16. It’s easy to increase your step count.If you are short on time, consider including more walking in your daily routine. For example,take the stairsinstead of the elevator, park in the back of the parking lot orwalk part of the way to workif you take public transportation. All of these steps add up.
17. It’s a good way to socialize.Rather than sitting for a glass of wine, consider catching up with a friend or family member on a walk. You’ll get feel-good endorphins from the walk andhealth benefits from social connection.
18. You can connect with nature.Walking can be a great way toget in touch with natureand enjoy the outdoors.More greenery has even been linkedto lower anxiety levels and a reduced risk of Type 2 diabetes. Try to head to a trail or walking path away from motor vehicle traffic at least once per week. You’ll be surprised by the meditative effects it can have.
19. It’s accessible for those with asthma.Some activities aren’t good if you have exercise-induced asthma. Fortunately, walking isn’t one of them. TheAmerican College of Allergy, Asthma and Immunologysays walking won’t irritate your airways like some other activities might.
20. It can be a sleep aid.If you’re having trouble falling and staying asleep at night,going for a daily walk in the morningcould help reset your circadian rhythm.
21. It supports brain health.Walking increases blood flow to the brain, whichlessens your risk of cognitive illnesseslike Alzheimer’s andsupports overall brain health.
22. It aids the immune system.Someresearch showsbrisk walking canincrease white blood cell count, which is important in fighting off infections.
23. It improves balance.As you age, injuries due to falling become more dangerous and harder to recover from. A daily walk can help to keep your glutes, hips, quadriceps and hamstrings strong andimprove balance, making a fall less likely.
24. It can help you eat less sweets.Craving sweets during the day or at night before bed can easily hamper weight loss. The good news is, walking can help tocurb those cravingsso you stay on track with your diet and reach your goals.
25. It’s a great way to explore.In today’s fast-paced world, walking is a wonderful way to take time for yourself and appreciate your surroundings. Explore anew park, tryurban hikingor map out a different route in your neighborhood to change things up andkeep walking exciting.
To become more active, try setting a simple goal to increase (and track) your daily steps. Go to“Plans” in the MyFitnessPal appand choose a 28-day step plan to learn tips to boost your activity.
