Walk for Better Life!

Physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 mins per week – improved participants’ fitness levels significantly, when compared to a non-exercising group.

Walking is a suitable physical activity for most people. Regular walking can help you lose body fat, maintain a healthy weight, improve your fitness and reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about some of the risks associated with other more vigorous forms of exercise. It’s also a great form of physical activity for people who are overweight, elderly or those who haven’t exercised in a long time.

Benefits of walking

You carry your own body weight when you walk. This is sometimes called ‘weight bearing’ exercise. Some of the benefits include:

• Increased cardiovascular and pulmonary (heart and lung) fitness
• Reduced risk of heart disease and stroke
• Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
• Stronger bones and improved balance
• Increased muscle strength and endurance
• Reduced body fat.
See here for more on walking.

Walk for 30 minutes a day
To get the health benefits, try to walk for at least 30 minutes as briskly as you can most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity. 

Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost. Some suggestions to build walking into your daily routine include:

• Try taking the stairs instead of the lift (for at least part of the way).
• Get off public transport one stop earlier and walk to work or home.
• Do housework like vacuuming.
• Walk (don’t drive) to the local shops.
• Walk the dog (or your neighbour’s dog).

Make walking a pleasure
Some suggestions to help make regular walking a pleasurable form of physical activity include:

• Wear loose, comfortable clothing.
New Balance 993 H&L Running Shoe
• Protect yourself from the sun with clothes, sunglasses, a hat and sun block.
• Wear waterproof clothing to avoid getting wet if it rains.
• Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.
• Vary your walking routes so you can enjoy the change in scenery.
• Walk with a friend and combine physical activity with socialising.
• Join a local walking club.
• If you have a medical condition or any health concerns, check with your doctor before you start any type of physical activity program. 

Things to remember

• Aim to walk for 30 minutes a day or more on most days of the week.
• If you can’t manage 30 minutes a day, remember ‘even a little is good, but more is better’.
• Movement for health and fitness should be carried out most days of the week.
• Plan to cover a set distance each day, regardless of the speed or time taken.