02 Dec Is walking a good exercise?
Walking is great. It helps you clear your head, it keeps you active and it’s low-impact and joint-friendly. But is walking a good exercise? The short answer is yes, but like all things there is a skill to it. So read on if you would like to find out more about the intricacies of walking! x
Walking is your body’s natural movement. To count as exercise, you should aim to walk at a brisk pace for about 30 minutes, at least four times a week. Pay attention to your posture and footwear choices, and always warm up and cool down after your walks.
I’ll go through some of the benefits of including walks into your daily routine. You’ll also need some pointers on the kinds of shoes you should wear on your walks. On top of running, you can also add some other exercises to help increase your heart rate and burn calories.
Benefits Of Walking
While many people wouldn’t don’t consider walking as exercise, it certainly benefits you in many ways, both physically and mentally.
Physical Condition
Walking at a moderate intensity for at least 30 minutes, five times a week is the minimum recommended amount of exercise. In particular, walking a longer distance at a faster pace will provide even more benefits.
People who walk regularly were found in a study to have a 31 percent decrease in their risk for cardiovascular diseases.
Other benefits include:
- The stress release from walking will help you sleep better.
- Your overall health will improve as you lower your blood pressure and cholesterol.
- Like any exercise, it helps you maintain muscle tone and bone density.
Walking will also help you burn some calories. Depending on your age and weight, a brisk 30-minute walk can help you burn an average of 129 more calories a day. If you’re also following a healthy diet, this can add up in the long run and help you lose weight.
Mental Wellbeing
If you take your walks as a moment to get in contact with yourself, you’ll get benefits that go far beyond the physical impact of the exercise. Exercise at even a moderate intensity can help reduce stress and anxiety and even improve cognitive function.
You can use walking to get an active start to your day and a moment to focus on your goals for the day. You can also take a walk at the end of the day to unwind and release stress.
How To Turn Walking Into Exercise
Walking is a natural movement of your body. It’s low-impact and meditative and helps you crank up the steps on your Fitbit. If you don’t do any exercise, starting a walking habit will certainly be an improvement for your health.
It’s also a lot easier for your joints than running, especially if you’re overweight or have underlying problems. This is what makes it a good way to get active for beginners.
But for such a low impact, is it even exercise?
Yes, if you do it correctly.
While some may consider walking an inferior form of movement, it’s a good way to burn calories and add activity. However, walking as an exercise doesn’t mean peacefully strolling around.
To be an effective exercise, walking needs to be brisk. This means you have to be a little winded and feel your heart rate going up. Your pace should be fast enough so that it would be hard for you to talk while you’re walking.
How Long Does It Take To Walk A Mile?
You should be able to walk a mile in fifteen minutes for it to count as brisk.
If you’re not able to do this at first, take your time and work on increasing your speed. Give yourself a goal to get a minute or 30 seconds out of your mile every time you go out. You’ll get to a 15-minute mile in no time.
Good Walking Form
The right form and speed are the most important things to get the biggest benefit out of your walks.
Warm up your muscles at a slower pace before starting and cool down after you’ve finished. Always stretch after your walks to maintain and increase your mobility.
- Back: Keep your back straight, your shoulders back and your head high—that means no looking at your phone!
- Shoulders: Try to relax your shoulders and keep your arms slightly bent and swinging freely.
- Breathing: Focus on your breathing correctly, taking profound inhales.
- Feet: Try to walk as neutrally as possible, with your toes pointing forward. Land on the heel at first and then let your weight move naturally toward your toes.
- Engage: Keep your core and your legs and glutes engaged.
Ready, Set, Go
You’re just about ready to start your new walking habit to improve your health and overall wellbeing. You’ve got your shoes, your music and your walking buddy with you. It’s time to get outside.
A minimum of 30 minutes four times a week will help you keep your blood pressure down and improve your heart health. Adding strengthening exercises and increasing the difficulty of your walks adds to the calorie burn and your overall fitness level.
Remember to keep your pace brisk and always stretch after your walk. Pay attention to your breathing and your form. Keep your shoulders down, your chin up and your arms swinging.
If you want to find out more about walking equipment, ways of using walking to lose weight and how to pass the time while walking, head to this piece here.