Walking is free and doesn’t require any special equipment or training. Brisk walking is ideal to get the health benefits. ‘Brisk’ means one is able to talk but not sing and may be puffing slightly. Often overlooked but walking briskly can help build stamina, promote heart health and help in weight loss.
By walking same time each day it becomes easy to make walking a part of daily routine. If space permits, walking indoors is also a great idea if the weather conditions are harsh.
If you can’t manage 30 minutes a day, remember even short walks more frequently can be beneficial. Some people like to walk with friends/groups which can turn walking into an enjoyable social meetup while reaping the benefits of exercising.
Smart watches/pedometer can help in tracking the number of steps covered in a day which in turn can help in motivating a person by seeing that they are able to achieve their targets. You can measure your movement throughout a day and compare it to other days or recommended amounts. It’s ideal to move between 8000- 10000 steps per day.
It reduces your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Walking’s beneficial effects on cardiovascular risk factors are attributed to its impact on circulatory, cardiopulmonary, and immune function. It can cut Chronic disease risk by 40% backed by American Heart Association studies.
Putting on your best walking shoes and getting your steps in for 30 minutes a day for 5 days a week as per ADA recommendations ,can also benefit your mental health and aid in stress relief, reduce the risk of several age associated diseases making it a great tool for promoting healthy ageing.
How to Start Today?
Begin with 10-minute walks
Walk at a steady pace
Choose a route you enjoy
Stay consistent
Unlike some other forms of exercise, 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.
Walking is free, accessible, and powerful.
No gym needed — just 30 minutes of daily commitment.
Remember Movement is Medicine!