By American Heart Association | Contributor
Walking has emerged as one of the most accessible ways to boost your health. Check out these pointers to begin your fitness walking journey.
There are numerous activities to promote an active lifestyle, but walking stands out as one of the simplest options. It’s safe for most individuals, easy to maintain, and requires little to no financial investment. There’s no need for specialized skills or expensive gear, making it an incredibly beneficial exercise.
Studies indicate that engaging in brisk walking for at least 150 minutes each week can lead to several health improvements, such as:
- Enhancing cognitive function, mood, and sleep.
- Lowering the likelihood of severe health conditions, including cardiovascular diseases, strokes, diabetes, and certain cancers.
- Regulating blood pressure, blood sugar, and cholesterol levels.
- Boosting energy levels and endurance.
- Improving mental health and decreasing the risk of depression.
- Enhancing memory and lowering the risk of dementia.
- Strengthening bones and reducing the chance of osteoporosis.
- Aiding in weight management.
If 150 minutes seems daunting, remember that you can accumulate short walking sessions throughout the week to meet this target. It’s easy to incorporate a few minutes of walking into your day, such as taking a brisk 10-minute stroll after each meal.
Walking versus running
Surprisingly, more people in America opt for walking as a fitness activity rather than running. If running isn’t your thing or if you’ve sustained an injury, walking is a fantastic alternative—each step contributes to your health just as much as running does.
How to walk for fitness
- Get the right gear. Comfortable clothing and supportive footwear are essential when beginning. Consider dressing in layers, as exercise can elevate your body temperature. While specialized walking or running shoes are ideal, they aren’t mandatory. Ensure you have a bit of space (about half an inch) between your longest toe and the shoe’s end. Opt for moisture-wicking socks to avoid blisters, as cotton retains moisture.
- Start slow. If you’re new to exercising, begin with shorter walks that feel comfortable (around 10 to 15 minutes) and gradually increase duration or distance. A couple of 10- to 20-minute walks may fit better into your routine than one extended session.
- Maintain good form. Keep your head up (avoid texting while walking!), engage your core, and keep your shoulders relaxed. Let your arms swing naturally. Refrain from carrying heavy items or using weights; a backpack can be a better option. Walk at a natural, comfortable pace.
- Focus on your breath. If you’re struggling to talk or breathe easily while walking, lower your speed. Initially, prioritize simply getting out there and moving!
- Gradually increase your pace. Start with a leisurely walk for the first few minutes to warm up before gradually picking up your speed.
- Add challenges. Incorporate brisk intervals by alternating between fast and slow walking. For instance, walk quickly for one block before slowing down for two blocks, and repeat. As you progress, you can increase the duration of brisk intervals and decrease the recovery time. Walking up hills or stairs can effectively boost muscle strength and calorie burn.
- Don’t forget to stretch. End your walk with some light stretching, as your body is warmed up. Focus on your hamstrings, calves, chest, shoulders, and back, holding each stretch for 15 to 30 seconds.
- Monitor your progress. Fit walking into your daily routine as best as you can. This might include multiple shorter walks throughout the day. Longer walks will help you build stamina, but the key objective remains achieving at least 150 minutes each week.
Prioritize safety while walking
- Stay vigilant. While listening to music or making calls can keep you engaged, ensure that your volume is low enough for you to hear surrounding traffic. Avoid distractions such as texting while walking; keep your focus on your path.
- Make yourself visible. Opt for bright or reflective attire and consider carrying a flashlight or glow stick if walking in low-light conditions.
- Choose safe routes. Walking on sidewalks is preferred; if you must walk on the street, select routes with lower speed limits and ensure that you are visible to drivers.
- Familiarize yourself with your surroundings. Know which businesses are open during your walk and where emergency phones are located. Stick to well-used streets instead of taking shortcuts through alleys or vacant areas.
- Listen to your body. If you experience pain in your feet, knees, hips, or back while walking, stop and consult a healthcare professional to identify potential issues. You may need different footwear or alternative exercises, such as cycling or swimming. Remember, perseverance is key; find what works for you.
Just start walking
Even if you’ve not been active recently, it’s okay to start now. Progress doesn’t have to be all or nothing; embrace a step-by-step approach. If you’re already active, here are some easy strategies to add more steps into your routine:
- Take your dog for a walk.
- Avoid prime parking spots. Park further away from entrances at work, school, grocery stores, and restaurants.
- Use the stairs instead of elevators, even for one or two floors.
- Catch up with a friend by taking a walking phone call around the block.
Discover more insights from the American Heart Association here
