Physical activity does not have to be difficult. A simple daily brisk walk can help you live a healthier lifestyle.
Photo via Eat This, Not That
Regular brisk walking, for example, can help you:
-
Lose body fat and maintain a healthy weight
-
Prevent or manage various conditions such as heart disease, stroke, hypertension, cancer, and type 2 diabetes.
-
Increase your cardiovascular fitness.
-
Make your bones and muscles stronger.
-
Increase your muscle endurance.
-
Increase your energy levels.
-
Enhance your mood, cognition, memory, and sleep.
-
Boost the immune system
-
Reduce stress and tension
The faster, farther, and more frequently you walk, the greater the benefits.
For example, you could start out as an average walker and gradually progress to walking faster and completing a mile in less time than an average walker, similar to power walkers. This can be a great way to get some aerobic exercise, improve your heart health, and increase your endurance all while burning calories.
According to Mayo Clinic, shifting your normal walk into a fitness stride requires good posture and purposeful movements. So, remember to:
-
Your head is up. You're looking forward, not at the ground.
-
Your neck, shoulders and back are relaxed, not stiffly upright.
-
You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
-
Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
-
You're walking smoothly, rolling your foot from heel to toe.
Remember that it's okay to take it slowly at first, especially if you haven't been exercising regularly. Start with five minutes per day for the first week, then increase by five minutes each week until you reach at least 30 minutes.
Aim for at least 60 minutes of physical activity most days of the week for even more health benefits.
Once you take that first step, you'll be on your way to a more important goal: better health!
