Is walking good exercise? Well, I can affirm you from my own personal experience that it is way more than just a good workout, it is an outstanding workout!
I have never thought that only by walking 45 minutes a day briskly would improve my general health and would make me lose my extra pounds!
Something quick about me – I’have suffered from a high level of LDL cholesterol for years. And all the diets I have pursued until now have never helped lower it.
But walking combined with healthy food has provided me with excellent results. No signs of bad Cholesterol anymore, and I can fit into my favorite jeans again after giving birth to my second baby!
And if you have children you know how hard it can be to lose weight after birth. Anyway, in this article, you will understand why walking is one of the best exercises ever.
It’s For Everyone
The good thing about walking is that you neither need expensive equipment nor special training to get started. The only thing that is required to walk comfortably is a good pair of shoes. Anyone can practice walking as an exercise, whether children, adults, or seniors. It is a wonderful activity that you can do with friends, family or alone. So don’t wait anytime and begin already today!
It Maintains Your Ideal Weight.
If you are after a diet or want to stay as you are, walking will, without a doubt, maintain your weight. It will make you lose extra pounds if you walk at a brisk pace for a minimum of 40 minutes per seance, three to four times a week. The combination of healthy food and exercise will help you lose weight much faster than if you only exercise.
Reduce Blood Pressure
A health study found that walking is the ideal exercise to lower your blood pressure. So if you suffer from hypertension or prehypertension, walking at a fast pace will have a great impact on your blood pressure. Again, studies even show that walking, when done correctly, has the same effect on blood pressure as many drugs.
Prevent Heart Diseases
Walking is a type of aerobic exercise that is easy to implement into your daily life as it is agreeable and not intensive. By walking, you automatically increase your heart rate and blood circulation, which bring more oxygen to your organs, thus improve your health!
It Reduces Stress
Walking is an excellent way of reducing your cortisol (Stress Hormone). It relaxes you and reduces the level of insulin in your blood. Yes, stress can affect your blood sugar level, but by walking regularly, you will be able to maintain it naturally!
Improve Your Mood
Scientists affirm that walking boosts your mood by releasing endorphins in your brain. The more you’ll walk, the more you’ll feel confident about yourself!
Can Walking Replace Cardio Exercise?
Absolutely YES! Walking is a great cardio workout if you walk at a brisk pace of minimum 3MPH (20 minutes per mile).
Cardio exercises make your heart and lungs work hard, lower your heart rate and blood pressure when resting.
What Do You Need?
- Just a good pair of walking shoes.
- Lighweight and breathable clothes
- Hat if you walk in the sun
- Bottle of water.
How Many Steps Per Day?
The ideal would be to do 10.000 steps per day, but don’t panic. You certainly don’t need to reach this number the first day you start walking. This goal will motivate you and will help you get started! The first thing you want to do is to track your steps and gradually progress throughout endurance’s adaptations.
The average length of a person’s stride is usually between 2.1 to 2.5 feet. Meaning, walking one mile will take over 2000 steps and 5 miles 10000 steps.
As I mentioned above, you should track your steps to see your progress. A fitness tracker or a pedometer will indicate the number of steps you do every day. Let’s say you walk on average 2500 steps daily; your goal will be to add 500 steps each week. Less will be fine as long as you progress! What matters the most is to focus on the action and after on the result! Just don’t forget to count your steps.
How to Increase Daily Steps?
Walk When You Can
It’s straightforward! Instead of driving to your office, go on foot. What if it’s way too far? Then park your car for half an hour from your work. Or get out of the bus a few stations earlier and continue on foot.
Walk With Friends
Meet your friend in the neighborhood and walk together. It’s fun and encouraging.
Walk for Pleasure
Walking is a type of meditation. So why not walking alone, you can listen to music or your favorite CD player or just be with yourself.
Walk Your Dog
Dogs love to go out with their owners. So if you have one, take him for a nice long walk. He’ll be happy!
Take the Stairs
Instead of taking the elevator, use the stairs.
Walk at Home
If there is an important program you don’t want to miss on TV, then walk in place and watch it.
Use Your Treadmill
A treadmill is a great way to track your steps, time, and calories. And it comes in handy when it’s raining outside!
- Always pay attention to how you feel
- Drink water before, while, and after so you don’t get dehydrated.
- Eat a light snack 30 minutes before you start to walk to give you energy.
- Don’t force yourself. As I said, what matters the most is the progress you make.
- Always seek your Doctor’s advice before starting any workout.
- If it’s too hot, walk early in the morning or late in the evening, and drink!
After reading this article, you should understand that walking is an excellent exercise for health, and if I didn’t state it, it also strengthens your muscles. If you want to get fit, improve your health, feel good or lose weight, then don’t waste any time and start walking today!
Do you know other benefits of walking exercise? If so, let me know in the comments below.