This one is pretty simple: Walking can help you live longer.
The research is clear when it comes tothe many health benefits offered by a simple daily walk. Decreased risk of hypertension, high cholesterol, diabetes and heart disease are just a few of the more obvious perks you garner when you get out and pound the pavement each day. Indeed, new research out of Germany presented at the European Society of Cardiology Congressdemonstrates that a 25-minute daily walk at a brisk pacecan add upwards of three to seven years to your life.
While most of us understand why getting in regular exercise is important, actually putting that knowledge into practice and finding time to walk each day can be tricky. Work, kids, chores, social obligations and other things often take priority over taking care of ourselves.
Fortunately, research has shown that you don’t need to be a marathon runner or fitness fiend to get the desired benefits of physical activity. The American Heart Associationrecommends at least 30 minutes of daily physical activityat a moderate intensityfive days per week, and 75 minutes of more vigorous activity each week. While this can take some adjustments, it is an achievable amount of exercise for anyone who decides to make it a priority.
If you’re struggling with how to squeeze in that daily walk, consider a few of these tips and tricks to get you to 30 minutes each day.
1.分解事物
With a long list of daily responsibilities, it can be hard to find even a 30-minute window to reserve for a walk. That’s why breaking that walk into smaller cruises can be a good approach to getting in the 30-minute total by the end of the day. Maybe you take the dog for a quick 10-minute walk around the block in the morning, you get 10 more minutes in during your lunch break and you put in another 10-minute jaunt while your kids warm up before their soccer game.
Not only is this an efficient way to get exercise, it can also be more effective in eliciting positive health outcomes than one single walk. In fact, research has demonstrated that three separate 10-minute walks throughout the dayare more effective in reducing cardiovascular risksthan a single 30-minute walking session.
2. Take the Long Way
作为一个社会，我们越来越珍视便利：这一切都是关于在最少的时间内从A点到B点。虽然这使我们能够每天更加努力，但也减少了我们获得的体育锻炼量。幸运的是，如果您有目的的目的，那么漫长的路就不是火箭科学，甚至不需要花哨的培训计划或健身房会员资格。Whether it’s walking to the bathroom on a different floor of your office building, hoofing it to the sandwich shop down the street for a quick lunch or doing loops around the playground while your kids play, there are plenty of ways to rack up that daily step count.
3. Walk and Talk
Phone meetings, interviews, social calls and coffee dates: These are all things that can be done in motion. Rather than convening around a table, why not lace up those walking shoes and have a conversation on the move?运动已被证明可以提高大脑功能, so you may even find that you’re sharper than usual during those walking meetings.
4. Partner Up
Not only does research prove thatan exercise buddy can help increase our confidencein working out, it also shows thatwe tend to push harder and longerwhen we have that moral support. What’s more, having someone waiting for you at the curb each morning also offers an element of accountability, which will help boost adherence to a walking program over time.
5. Always Come Prepared
我们经常全天找到自由的时刻。不幸的是，我们通常没有为他们准备。这就是为什么始终准备好一双好的步行鞋很重要。在工作中或汽车后备箱中将一对放在办公桌下。这样，如果您的孩子的音乐课程在20分钟左右进行，或者取消工作会议，则可以简单地踢出一些步骤。
