Want to feel better, look better, and reduce your risk of chronic disease? Decide to take a walk. Walking is simple, takes little time, and the decision to make it happen is completely up to you.
Doctors have long recognized the value of regular physical activity, and scientific studies confirm it. Lack of regular exercise is a proven risk factor for conditions such as cardiovascular disease, several cancers, type 2 diabetes, and osteoporosis.
Benefits of walking
- Strengthens your heart.
- Prevents type 2 diabetes.
- Improves cognitive function.
- Strengthens your bones and helps to prevent osteoporosis.
- Alleviates symptoms of depression and anxiety.
- Reduces the risk of colon and breast cancer.
- Improves fitness and helps to maintain a healthy weight.
Whether you’re new to walking for exercise or already have a routine, the following tips can help you get the most from your workouts.
Tips for getting more from your walks
- Check with your doctor before starting a walking program, especially if you have a chronic medical condition. A medically supervised routine can ensure the plan fits your needs.
- Invest in good walking shoes that fit well and offer support. Shoes should have a slightly elevated heel and good arch support.
- Always warm up at the beginning of your workout. Begin walking slowly, then pick up the pace.
- Use good posture: keep your head up, back straight, and abdomen engaged.
- Carry water with you when walking longer distances or in warm weather.
- Monitor your breathing and heart rate. Walk briskly but avoid overexertion; you should still be able to carry on a conversation.
So what are you waiting for? Take a step in the right direction: go for a walk, join a health club, or simply get up off the couch and move more. Small changes can lengthen and improve the quality of your life.
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Frequently Asked Questions
How often should I walk for health benefits?
Aim for at least 150 minutes of moderate-intensity activity each week, which can be achieved with brisk walking spread over several days.
How long should each walking session be?
Sessions of 20–30 minutes are effective for most people, but shorter bouts added together throughout the day also help improve fitness.
What should I look for in walking shoes?
Choose shoes with a comfortable fit, good arch support, and a slightly elevated heel to reduce strain on your feet and joints.
Is walking safe if I have a chronic condition?
In most cases yes, but check with your healthcare provider first so you can start at the right intensity and avoid complications.