During the height of the pandemic lockdown, I took to walking as a way to get some fresh air, exercise and just for a change of scenery. And I wasn’t alone. It seemed like everyone was out walking, riding their bicycles or even walking the dog. Each week, I’ve been trying to keep my walking going. On most days, 10,000 steps per day is a stretch for me, unless I get out and take a walk.
Walking is low impact and can be done anytime of the day, indoors on a treadmill or outdoors. While walking you are carrying your own body weight and therefore walking is known as a weight bearing exercise. Studies show that weight bearing exercise can increase bone density, especially in your hips.
Fitness enthusiasts and personal trainer, Kathy Smith says that she believes that walking is one of the most underrated form of exercise and I agree with her. She also has stated that science has proven over and over again that just placing one foot in front of the other with your walks, leads to some serious mental and physical benefits.
According to NBC news, “Walking improves fitness, cardiac health, alleviates depression and fatigue, improves mood, creates less stress on joints and reduces pain, can prevent weight gain, reduce risk of cancer and chronic disease, improves endurance, circulation and posture.”
Key findings of a Harvard Medical Study on 10,000 steps were that really 10,000 steps aren’t necessary to reap the benefits of walking. Most people benefit from 4,400 to 7,500 steps per day (depending on your fitness level). They also mentioned that sedentary individuals should add 2,000 steps per day to increase their daily average to 4,400 steps.
Walking for 30 minutes per day or more on most days of the week is a great way to improve or maintain your overall health. Even if you can’t manage 30 minutes per day remember that a little is good but more is better. By burning extra calories, daily walking increases metabolism.
Make daily walking a routine. For example try walking at the same time each day. Be sure to wear comfortable footwear and end your walk with a stretch. To help with accountability, ask a friend to join you and keep a journal of your progress.
Looking for ways to help you manage the stress in your life and get out and take a walk?
Check out my Yoga, Mindfulness, and Meditation Tool Box on my website.
To find out more goto: www.peacefulyoga.net
