DD HEALTH: Just thirty minutes of daily walking can be hugely beneficial to your health.
Research has shown that regular walking reduces the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma and stroke. It also helps you to sleep more soundly.
Studies also show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety. So for positive mental health, walking’s an absolute must.
A pair of shoes is all the equipment you really need. Any shoes or trainers that are comfortable, provide adequate support and don’t cause blisters will do.
It’s underrated as a form of exercise, but walking is ideal for people of all ages and fitness levels who want to be more active.
Start slowly and try to build your walking regime gradually. To get the health benefits from walking, it needs to be of moderate-intensity aerobic activity. In other words, it needs to be faster than a stroll.
Begin every walk slowly and gradually increase your pace. After a few minutes, if you’re ready, try walking a little faster.
Towards the end of your walk, gradually slow down your pace to cool down. Finish off with a few gentle stretches, which will improve your flexibility.
From walking to the shops or part of your journey to work, to walking the dog and organised group walks, try to make every step count.
The easiest way to walk more is to make walking a habit. Think of ways to include walking into your daily routine. Examples include:
- walking part of your journey to work
- walking to the shops
- using the stairs instead of the lift
- leaving the car behind for short journeys
- walking the kids to school
- doing a regular walk with a friend
- going for a stroll with family or friends after dinner
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