How many steps you need to establish a daily walking habit that is bursting with benefits
One of the easiest, no-equipment, most convenient forms of exercise you can do is going on a walk. It may sound simple, and it really is! All you need is a pair of supportive walking shoes and a solid trail, and the rest is really up to your creativity. Whether you only have five minutes to spare, or you have time for five miles, you can tweak your routine to best fit your schedule and lifestyle. What more could you ask for in a productive form of physical activity? We spoke with an expert who breaks down the best benefits of walking every day, along with how many steps you actually need.
Truth be told, any amount of movement you give yourself each day is healthy. You've likely heard about the
"10,000 steps per day"
recommendation provided by the Centers for Disease Control and Prevention (CDC). But, although it's a popular guideline, the amount of steps you should get each day isn't a
"one-size-fits-all number."
The ideal number of steps or minutes of walking varies based on individual goals, fitness levels, and lifestyles. To keep up your general health, perform a minimum of 150 minutes of moderately intense aerobic exercise, like brisk walking, throughout the week. If weight loss is your goal, you may want to up this amount of physical activity, taking into consideration your diet and other lifestyle factors. Keeping your calorie intake in check, along with your energy expenditure, will help you pinpoint the right amount.
Rome wasn't built in a day, and neither should any new aggressive exercise routine be. Start small, and work up to the total daily steps that feel best for you and your body. It's always wise to check in with a healthcare professional and a certified personal trainer before starting any new fitness regimen. So lace up your sneakers, and let's get started learning all of the wonderful benefits of walking every day.
Improved cardiovascular health
Getting in healthy steps each day has proven to boost cardiovascular health. In addition, it can lower the risk of heart disease, reduce blood pressure, and improve cholesterol levels. According to research, individuals aged 70 and above discovered that walking an extra 500 steps each day, or walking an extra quarter mile, was linked to a 14% decreased risk of stroke, heart disease, or heart failure.
Boosted bone density and muscle strength
As you age, it's important to be mindful of your muscle strength and bone density.
As a weight-bearing exercise, walking can help maintain bone density and reduce the risk of osteoporosis. It also tones muscles, especially in the legs and abdomen.
Better digestion
By walking every day, you can really improve your gastric motility. It can be particularly beneficial for individuals who suffer from digestive issues such as constipation. It's important to include movement to get your body moving every day—in more ways than one!
Improved joint health
Establishing a regular walking habit can strengthen and offer lubrication to the muscles that support your joints. Walking can really improve your physical functioning and be an excellent pain reducer if you have arthritis. It can also put you at a lower risk of falling.
Enhanced mental health
Each time you head outdoors or hit up the treadmill for a walk, endorphins are released in the body. These are
"natural painkillers and mood elevators."
Walking can lower symptoms of anxiety and depression. As a matter of fact, walking is an amazing social activity that can help keep your brain and thinking skills in check. Walking also supports new brain cell growth. So when you walk with a friend, you're giving your brain so many wonderful things.
Weight loss and weight management
Walking can be a seamless yet incredibly productive tool if you want to lose weight or manage your weight. It's an easy, natural calorie burner. While walking might not burn as many calories as more intense exercises like running or cycling, it still provides a steady calorie burn which can accumulate over time. In addition, regular walking can boost the basal metabolic rate (BMR). A higher BMR means you burn more calories even when at rest. By walking briskly, you can help your body "tap into fat reserves for energy, which supports fat loss.
Adapted from: Eat This
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