Walking is a great way to improve or maintain your overall health.
Just 30 minutes a day can improve cardiovascular fitness, strengthen bones, reduce excess body fat, and increase muscular power and endurance.
It may also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Unlike other forms of exercise, walking is free and does not require any special equipment or training.
Physical activity does not have to be vigorous or done for long periods of time to improve your health.
A 2007 study of inactive women showed that even a low level of exercise - about 75 minutes per week - significantly improved their fitness, compared to a group of people who did not exercise.
Walking is low impact, requires minimal equipment, can be done at any time of day and at your own pace.
You can go out and walk without worrying about the risks associated with some more vigorous forms of exercise.
Walking is also a great form of physical activity for people who are overweight, older people, or those who have not exercised in a long time.
Walking for fun and fitness is not limited to strolling alone through the streets of your neighborhood.
There are various clubs, locations and strategies you can use to make walking an enjoyable and social part of your lifestyle.
Health Benefits of Walking
You carry your body weight when you walk. This is called weight-bearing exercise. Some of its benefits include:
- better cardiovascular and pulmonary fitness (heart and lungs)
- reduced risk of heart disease and stroke
- better management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscle pain or stiffness, and diabetes
- stronger bones and better balance
- increased muscular strength and endurance
- a reduction in body fat.
Walk 30 minutes a day
To reap the health benefits, try to walk for at least 30 minutes, as briskly as possible, most days of the week.
The term "fast" means that you can still talk, but not sing, and you can breathe slightly.
Moderate activities such as walking pose few health risks, but if you have a health condition, consult your doctor before beginning any new exercise program.
Integrating physical activity into your life
If walking for 30 minutes at a time is too difficult, do short sessions (10 minutes) three times a day regularly and gradually move on to longer sessions.
However, if your goal is to lose weight, you will need to be physically active for more than 30 minutes every day.
However, you can achieve this by starting with small bursts of activity throughout the day and increasing them as your fitness improves.
Physical activity incorporated into a daily lifestyle is also one of the most effective ways to contribute to weight loss and keep the weight off.
Here are some suggestions for incorporating walking into your daily routine:
- Take the stairs instead of the elevator (at least for part of the way).
- Get off public transport one stop early and walk to work or home.
- Walk (don't drive) to local stores.
- Walk the dog (or your neighbor's).
- Make walking part of your routine
Try to make walking a routine – for example, try to walk at the same time every day.
Remember, you use the same amount of energy no matter what time of day you walk, so do what works best for you.
You can ask someone to walk with you to make it a regular activity. Some people find it easier to keep an activity log.
Wearing a pedometer while walking
A pedometer measures the number of steps you take.
You can use it to measure your movements during a day and compare them to other days or to recommended amounts. This can motivate you to move more.
The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more.
A comfortable intensity for walking
For most people, there is little difference in the amount of energy used to walk a mile or run a mile - it's just that walking takes longer.
Plan to walk a certain distance each day and monitor how long it takes you to walk that distance.
As your fitness improves, you will be able to travel greater distance and use more energy.
Brisk walking burns more kilojoules per hour than slow walking, but that doesn't mean you have to push yourself to the point of breathlessness.
Instead, adopt a pace that will allow you to talk. This basic rule means that you are walking safely within your target heart rate, which is beneficial for your health.
Our bodies tend to get used to physical activity, so continue to increase the intensity of your walking as you improve your fitness.
You can increase the intensity of your walks:
- walking in the hills
- walking with hand weights
- Gradually increase your walking speed by including brisk walking
- increase the distance walked quickly before returning to a moderate walking pace
- walk longer.
Warm-up and cool-down after walking
The best way to warm up is to walk slowly. Start each walk at a leisurely pace to give your muscles time to warm up, then increase your speed.
Next, gently stretch your leg muscles, especially your calves and front and back thighs. The stretches should be held for about 20 seconds.
If you feel pain, release the stretch. Do not jump or jerk, as this can overstretch the muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness.
It is best to dress lightly when doing physical activity.
Dressing too warmly can cause you to sweat more and increase your body temperature, which can make you feel uncomfortable while walking or cause skin irritation. A gradual cool-down also helps prevent muscle stiffness and injuries.
Shoes for walking
Walking is an inexpensive and effective form of exercise. However, the wrong type of shoes or walking motions can cause foot or shin pain, blisters, and soft tissue injuries.
Make sure your shoes are comfortable, with proper heel and arch supports.
Take light, easy steps and make sure your heel touches the ground before your toes. If possible, walk on grass rather than concrete to better absorb the impact.
Making walking a pleasure
Here are some suggestions for making regular walking an enjoyable form of physical activity:
- vary where you walk
- walk the dog
- walking with friends
- join a walking club.
Make walking interesting
Here are some ways to make your daily walk interesting:
If you want to stay close to home and limit your walking to neighborhood streets, choose different routes so you don't get tired of seeing the same things.
If you feel unsafe walking alone, find one or more friends or family members to walk with.
Walk at different times of the day. The sights you see first thing in the morning will inevitably be different than those you see in the afternoon or early evening.
Drive to different reserves, park the car and enjoy the views as you walk.
See what's happening around you, notice the sky, the people, the sounds.
Dog walking
A dog that needs regular exercise gives you the motivation to walk every day.
You may also enjoy the company he provides. If you don't have a dog and don't plan on getting one, offer to walk a neighbor's dog from time to time.
Here are some suggestions to keep your dog and other people safe on foot:
Be considerate of other pedestrians and always keep your dog on a leash.
If you plan to walk in a park, check first to see if dogs are allowed. Many national and state parks and other conservation areas do not allow dogs.
Other parks generally allow dogs to walk on a leash. Many parks allow dogs off leash - check with your local municipality.
Always bring supplies, such as plastic bags and gloves, to clean up after your dog.
Walking with other people
Walking with others can turn an exercise session into an enjoyable social occasion. Here are some suggestions:
Organize a regular family walk - it's a great way to pass on healthy habits to your children or grandchildren, and spend time together, while getting exercise.
If you are walking with children, make sure the route and duration of the walk are appropriate for their age.
Babies and toddlers enjoy long strollers. Take the opportunity to point out objects that interest them, such as vehicles, flowers, and other pedestrians.
Look for self-guided nature walks that have been established in many parks.
Younger children have fun looking for the next numbered post; older children can learn about the plants and animals in the park, and perhaps take photos or record their experience in some other way.
Ask your neighbors or friends if they want to join you on your walks. Consider starting a walking group.
Walking clubs and associations
There are a number of walking clubs in the Paris metropolitan area and region.
Some cater to specific groups (like women, dog walkers or bushwalkers), while others offer the chance to meet new people in your area.
Safety Tips for Walking
Walking is generally a safe way to exercise, but be careful of unexpected dangers.
Here are some suggestions:
Consult your doctor for a medical check-up before starting a new fitness program, especially if you are over 40, overweight, or have not exercised for a long time.
Be sure to read the self-assessment tool before exercising.
Choose walks that are appropriate for your age and fitness level. Warm up and cool down by walking slowly and gently to make your workout easier.
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Wear loose, comfortable clothing and appropriate footwear to avoid blisters and shin splints.
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Wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn.
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Take waterproof clothing to avoid getting wet if it rains.
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Carry a walking stick or umbrella to repel unleashed and unfriendly dogs.
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Be aware of hazards in alpine or coastal areas, such as cliff edges or large waves.
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Drink plenty of fluids before and after your hike. If you are going for a long walk, bring water.
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