Step up your game - it’s time to get to walking.
Is it true that one of the most accessible exercises is one of the best things for you?
No weight needed, no coach needed…only the scheduling of about 30 minutes of time is necessary to transform your health. (And I guess, some decent enough walking shoes!)
I recently read an article about a woman who had lost 60lbs over the course of 2 years by going on consistent walks! This is crazy that something as “simple” as walking everyday can have such an impact on weight, and overall health.
Walking can help improve your cardiovascular health, mental health, as well as help with weight management. By the end of reading this today, I want you to recognize that fitness and health doesn't need to be complicated.
Cardiovascular benefits of walking
First and foremost I want to discuss some benefits that you get for your heart as you add walks into your routine.
Studies show that walking can reduce the risk of heart disease by 30%!!! That is a crazy high percentage of risk depleted for those who regularly walk.
Along with this, walking helps to raise HDL (good cholesterol) while also lowering LDL (bad cholesterol). This helps to decrease plaque buildup in arteries which furthers supporting a healthy cardiovascular system.
Walking will also help to regulate blood sugar levels. Walkers will improve their insulin sensitivity, blood regulation and can help prevent or manage type 2 diabetes.
Overall walking does wonders for your cardiovascular system and it’s no wonder why our bodies evolved to MOVE. Walking is the most basic movement we have so it makes sense that this act can keep our body in homeostasis.
Walking is safe for the body
Since walking is something that is part of our development as we grow (what an awesome moment when Avery took her first steps!!) it makes sense for it to be pretty damn safe.
Walking is joint friendly because it is low impact. Compare this to something like running and it’s simply no contest which is better and safer for your joints. Every step during a run will put 4x your weight through your joints. Walking does not put this same strain on your body which is awesome for those who are already dealing with joint pains.
Walking will also help to increase bone density. Technically speaking, walking is weight bearing. You are controlling your weight in space as you take each step. Because of this fact, the density in your bones will increase. (Not as much as if you do strength training, but still will help stave off osteoporosis).
This is very important for older adults as it’s not only safe for the joints, it can help improve how they function. Bone density is one of the most important factors for your health as you age, so get out there and walk if you are over 65!!
Mental Health benefits of walking
Feeling stressed and overwhelmed?
Ah what am I saying, everyone is stressed!!
How do you normally deal with stress? Are you like most people who will push it down by either taking some substance, ignoring it, or simply powering through your day?
Well the good thing about walking, particularly in nature, is that it has a HUGE stress management component. I know for myself, going outside to a park and walking for an hour will have me feeling soooooo much better.
In my opinion it gives your mind and body the time and space to process emotion, for reflecting time and overall quiet time that in itself can be a godsend with a crazy busy household! (Avery screaming “NO” for anything and everything is exhausting!)
From a hormone perspective, walking will trigger the release of endorphins such as serotonin and dopamine. These help improve mood while also reducing stress.
It’s also been found that walking regularly can help improve memory, focus, and reduce the risk of cognitive decline.
When you walk, your body must pump more blood to different spots in the body. This increased blood flow will increase the flow to the brain which supports cognitive function and longevity.
Again, super important for the older generation. So here’s another reason why you need to be doing some walking as you age.
Walk for weight management
I mentioned above a story of a woman who lost 60 lbs over 2 years of ONLY walking for exercise should get your eyes and ears perked up.
It’s a real thing, when you walk you use more energy. So you burn more calories if you are walking than sitting in a chair watching TV.
IF you do focus on walking for some type of weight loss, you need to keep the pace up. Pace and effort still matters as we don’t want to do a leisurely stroll if our goal is to lose weight by walking.
However for many people it might be easier to sustain walking for a longer period of time than it is to always be going hard in the gym. Burning yourself to the ground doing burpees and HIIT style workouts might only last for a few months before you literally get burnt out.
Walking however can be something that is sustained for the long term because the demands of a single walk are not nearly as much as a HIIT style workout.
To bump up the gains even more you can opt to walk up hills as this will generate more muscle activation, and ultimately more calorie burn.
With increasing the difficulty of walking we can also tone up our legs. I would even suggest walking with a backpack on with weights, or rucking. Rucking can be an incredibly challenging and rewarding piece of exercise.
Pair this with walking in a trail that has some slight incline and decline and we are talking about serious benefits from something that can be done with little to no equipment!!
Get the most out of walking
I teased this above a little when I mentioned adding higher paces, weights, and elevation. Now if you are just starting a walking routine, keep it simple.
I encourage you to set some goals and then progress from there. The following can be used as a 3 month progression for walking!
For example:
Week 1: 15 minute walk 5 out of 7 days
Week 2: 20 minute walk 5 out of 7 days
Week 3: 25 minute walk 5 out of 7 days
Week 4: 30 minute walk 5 out of 7 days.
Week 5: 20 minute walk 5 out of 7 days with higher pace
Week 6: 25 minute walk 5 out of 7 days with higher pace
Week 7: 30 minute walk 5 out of 7 days with higher pace
Week 8: 15 minute walk 5 out of 7 days with higher pace + elevation change OR added weights
Week 9: 25 minute walk 5 out of 7 days with higher pace + elevation change OR added weights
Week 10: 30 minute walk 5 out of 7 days with higher pace + elevation change OR added weights
Week 11: 20 minute walk 6 out of 7 days with higher pace + elevation change OR added weights
Week 12: 30 minute walk 6 out of 7 days with higher pace + elevation change OR added weights
So there you are, a realistic progression for walking. Now you don’t need to progress as fast as I did here. IF all you can muster is 20 minutes of time to dedicate to a walk, then that is best!
Progressing it however is important if it’s the main source of exercise for you. IF you do workout / strength training as well then I would be less inclined to progress it as you will be challenging your body in other ways.
Make it a habit!
The only way to really see results from walking is the consistency that is necessary. Schedules get busy no doubt, but let’s think of some easy ways to incorporate morse steps.
When you park in the parking lot, maybe part further away so that you can walk extra to and from your workplace.
Take the stairs instead of the elevator, take a call and walk around. (I know that I NEED to walk around while I’m on the phone so that is super helpful to get some steps in!)
Join a walking group or have an accountability partner to really make it stick. I have a few clients who go on weekly walks with friends and it serves as both a health benefit but also a social outing!
Use walking as a mindful practice. I really like this one for nature as it’s “easier” to get into nature as you walk through trees and focus on hearing the birds chirp, the wind blowing the leaves on the trees, the animals scurrying through the bushes.
Being mindful will help to relieve stress and ultimately just put things into perspective. I know for me many times when I’m feeling overwhelmed with all of life’s stressors (money, business, society at large etc.) getting outside reminds me of the things that are really important. Breathing in the fresh air can be one of the biggest game changers!
Final thoughts
Walking remains one of the most basic and most rewarding forms of exercise there is. We do not move as much as we should thanks to our advancements in technology. Or bodies however, did not advance to this change.
Walking can serve so many benefits not only from a physical health standpoint, but from a mental one as well. It is a time to reflect on life, to get into nature and to do something that is a stress reliever.
As I mentioned above, just getting started and having some idea of a routine and progression will definitely help to improve your fitness. I really would recommend increasing pace, time walking, or add weight to get a ton out of walking.
There’s no excuses to not be healthy if you are able to walk. No equipment needed, no money that needs to be spent. All it takes is 20-30 minutes of your day.
So get out there and go for a walk today!
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