Taking a brisk 30-minute walk every day will do you a world of good. Whether you’re hoofing it to work or around a park trail, walking is one of the easiest ways to exercise and it can help you live longer. You can even benefit from a few shorter 10-15 minute walks if carving a half-hour out of your busy day feels prohibitive.
In addition to burning calories, walking strengthens your muscles, bones and joints, improves your blood pressure, and helps manage chronic conditions like diabetes, heart disease, insomnia and arthritis - plus it can even boost your mood for a couple hours.
Good posture is key to getting the most from your walk. Walk with your head up, looking forward. As you move, relax your neck and shoulders, keep your back straight, and tighten your stomach muscles slightly. Let your arms swing freely with your elbows bent a little, or you can pump them a bit for a more aerobic walk. Roll your feet from heel to toe with each step.
Be sure to choose shoes with good arch support and flexible, shock-absorbent soles. Begin your walk with 5 minutes at a slower pace to warm up your muscles, then end your walk the same way to help your muscles cool down.
A few gentle stretches AFTER you’re done (not before you start) will decrease your risk of injury or cramps, as well as make your walks easier and more productive over time.
If you haven't been moving or exercising much, you should start your new commitment to daily brisk walks slowly with just 5-10 minutes per day, then increase your time each week by 5 minutes. Once you have a half-hour mastered – go ahead and work towards an hour, you can do it!
If you haven't been moving or exercising much, you should start your new commitment to daily brisk walks slowly with just 5-10 minutes per day, then increase your time each week by 5 minutes. Once you have a half-hour mastered – go ahead and work towards an hour, you can do it!
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