People are often not as fit and active as they could be. Reasons for this can include laziness, an overcrowded schedule that seems to leave no time for exercise and the belief that exercise requires an investment of funds in a gym pass, an exercise video or workout clothes.
In fact, one of the best things one can do for the body is to walk. It's easy, affordable, can be accomplished in many diverse environments and will deliver multiple benefits. These include both mental and physical gains, as well as an increased appreciation for one's neighbourhood, local parks and other natural settings.
Fitting Walking into a Schedule
Unlike other forms of activity that require a specific allotment of time, walking is a much more flexible kind of exercise. It's easy to fit a walk in at lunchtime, even if it's just around the block, or a few laps about the office. An early morning walk with a friend, especially if both have dogs, is a great way to start the day. A relaxing stroll before bed winds the mind and body down for sleep.
Ideally, one should walk four to seven times a week. The recommended time is thirty minutes at a relatively brisk pace, though one can also fit ambles in between these faster strides. One can also divide this time into ten minute intervals. Walking in a park or other natural setting is preferable to busy streets. A park is not only more relaxing but there is likely to be less traffic, enabling the walker to maintain a regular pace.
If one lives in an area where the climate is too hot or too cold to welcome outdoor walks, purchase a treadmill. Alternate between settings to obtain the benefits of hill hikes and steady speed walking. One can also join a walking club that meets at a mall when the weather is inclement. Be sure to wear supportive and comfortable footwear regardless of whether the walking takes place outside or in a personal or public gym.
Physical Benefits of Walking
While running can put extra strain on various parts of the body, particularly as one ages, walking can provide the same benefits as running without the increased stress to knees and ankles. Building one's routine up gradually, beginning with a warmup and ending with a cool down will prevent any chance of injury.
Regular walking increases the body's aerobic capacity, leading to greater endurance and stamina. People who walk have fewer heart attacks and strokes. They also have lower blood pressure, fewer cancers and lessened symptoms of arthritis. Muscles achieve greater definition, joints are lubricated, and lung ability expands.
Psychological Benefits of Walking
Those who walk regularly experience an improved level of self esteem. When the body feels healthier and looks fitter, confidence concomitantly rises. Walking assists individuals to deal with stress, anxiety and depression more effectively. Any exercise allows for a surge of dopamine, a chemical that induces feelings of happiness and contentment. Walking also has the benefit of connecting an individual to his or her environment and potentially affecting healthy social networks.
Walkers also sleep more deeply. A good night's rest always increases mental health. Sleeping well helps energy to soar, a cycle that walking encourages. Walking is truly the best way to ensure one has a healthy mind and body with which to face the challenges of a contemporary existence.
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