Can you really walk your way to fitness? Of course! Physical activity does not have to be complicated. A simple daily, brisk walk can help you live a healthier life. What better way to welcome Spring than starting an outdoor walking program.
Benefits of Daily Walking
Benefits of daily walking include:
- Maintain healthy body weight and lose body fat
- Prevent or manage chronic conditions such as heart disease, stroke, high blood pressure, cancer and diabetes
- Improve cardiovascular fitness, muscular endurance, and energy levels
- Strengthen bones and muscles
- Improve mood, cognition, memory and sleep
- Improve balance and coordination
- Reduce stress
The faster, further, and more frequently you walk, the greater the benefits. However, if new to daily activity, start slow. It is better to be successful and gradually build your tolerance to exercise versus overdoing the activity and becoming sore or even causing an injury. In general, only increase either time, pace, or distance (just one of these, not all 3) by 10% each week.
How to Move
Turning a normal walk into a fitness stride requires good posture and purposeful movements. Ideally, when walking, be cognizant of the following:
- Head up, looking forward, not at the ground
- Neck tall and shoulders relaxed
- Swing arms forward with a slight bend of elbows so hands are at pocket level
- Stomach muscles slightly tightened so back is straight
- Walk smoothly by rolling off foot heel to toe, pushing off toe that is behind
How Much Should I Do?
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For most healthy adults, the Department of Health and Human Services recommends at LEAST 150 minutes of moderate aerobic activity a week. Spread this out through the week; for instance, 30 minutes of walking 5 times a week. Greater amounts of exercise increase the health benefits, but remember that even small amounts of physical activity are helpful. If you cannot tolerate 10 minutes of walking a day, start with one minute of walking several times a day, gradually increasing the time as you gain strength and endurance. Being consistent most days of the week and sticking with daily activity is the most important goal.
If you start now, you can build up to participate in the Don’t Be Fooled by a Disability 5K for Special Olympics Illinois right here in downtown Huntley on Saturday, April 5th. 1st Choice Physical Therapy is a Premier Sponsor alongside Huntley Police. We will be conducting a warm up prior to the walk. Fun for the whole family, so we hope you can join us. Register on-line at www.bit.ly/HPD5K2025.
Once you take that first step, you’re on your way to the most important destination-your health. Give 1st Choice Physical Therapy a call if you are having difficulty with daily activity. We are here to help you reach your fitness goals!
