Walking regularly is the best way to tone your muscles, strengthen your bones, and reduce your weight. Walking also helps you to fight off cancer and other deadly diseases, to mention the mood enhancing benefits of walking as well. It doesn’t matter if you walk throughout the day, use a treadmill, or speed walk you can use these tips to help you gain twice the benefits with each walk.
It’s okay if you’re walk is broken up between running errands, walking the dog, or pushing the stroller. As long as you’re walking adds up to 30 minutes or more every day, it is likely you will add a year or more to your life. If you want to further your health you can buy a basic pedometer and try to get 10,000 steps in each day. On average most people take about 5000 steps, so if you do 10,000 you’re doing double. The best way to do this is to record your normal steps the first day, then begin adding 1,000 more each week until you get up to 10,000 steps per day.
Ensuring that your walking routine adds up to 30 minutes, means you’re burning 200 calories extra each day. If you walk at a brisk pace for 30 minutes, that’s 280 extra calories each day. It is best to do consecutive 30 minute walks to make sure you get your heart rate up and keep it up for a full half hour. Another way to add more steps to your day is to start pacing around while talking on the phone rather than sitting down. If at all possible pace while you check or send an email as well.
There are many other advantages to walking 30 minutes beside losing weight. 30 minutes of brisk walking daily will help you lower your blood pressure, improve your glucose control, prevent heart disease and other obesity related illnesses, and tone the lower body. Most people feel a sense of empowerment when 30 minutes of walking is included in their daily routine. They feel stronger, have more energy, feel healthier and have more confidence than people who walk on occasion.
Changing up your scenery during your walk is important as well. If you use a treadmill be sure to go outside once in a while. If you go the same trail, change it up. If it all possible gradually add some hills, or go for a hike. You can also work on increasing your speed as well as increasing your walking time. Some people find it helpful to use Nordic polls when they are walking, but with rubber tips for pavement. Nordic polls help you build your strength and stamina and can help relieve strain on the hamstrings and lower back. People who use Nordic polls burn 20 percent more calories than those who do not, plus they improve balance and are gentler on the knees.
40 percent of Americans choose walking as their main form of exercise. Walking is good for not only weight loss and weight management but also for mental health as well. Walking has been used as disease prevention for thousands of years, and is thought to be extremely therapeutic. Walking can be done anywhere, anytime, with anyone, and is literally the easiest and most efficient way to improve your health.