It is an undisputed fact that physical activity is necessary for
good health and a strong heart. But do you have to run a marathon
to achieve this goal? Do you even have to run? The answer is
no!
It is an undisputed fact that physical activity is necessary for good health and a strong heart. But do you have to run a marathon to achieve this goal? Do you even have to run? The answer is no!
Walking is just as effective as running for reaching and maintaining good health. As a matter of fact, walking is touted as “the new exercise of choice” for people who have not been working out, but know that they should.
Walking has numerous health benefits such as helping to reduce the risk of heart attacks, strokes, high blood pressure, high cholesterol, and even Type II diabetes.
It is also much easier on the knees and ankles, while still being the weight bearing exercise to help offset osteoporosis (bone density loss). Additionally, walking can improve your mood and reduces stress.
Why does walking work? It works because it is an aerobic activity that gets your heart rate up, and it uses large muscle groups for an extended period of time.
Granted, the better shape you are in, the faster you will have to walk to increase your heart rate. But that holds true for any exercise because your heart is a muscle.
Like any other muscle, the more work it receives the stronger it will become. It will not have to work as hard to do the same amount.
Another benefit of walking is that it is something most people can do with minimal effort. It is a skill we learn as toddlers and use throughout our lives.
And unlike other modes of exercise, it doesn’t require much special equipment and can be done almost anywhere.
There are several things to remember when going for a walk. First of all, wear appropriate footwear that provides adequate support. Since everybody’s feet and needs are different, it is best to speak to an expert at the shoe store.
From the arches of your foot up to your ankles, knees, hips, and back, it is crucial to make sure there is no undue stress on your body. Shoes and socks should have adequate cushioning, fit well and be comfortable.
Second, be sure to warm up before hitting your cruising pace.
This involves nothing more than walking at a slower pace for five or ten minutes in order to achieve two objectives – to increase the temperature of your muscles two to three degrees thus reducing the risk of injury and to increase your heart rate to your working level.
Third, be sure to drink plenty of water, particularly if it is a hot day and you are sweating more.
As I have discussed in previous articles, keeping hydrated can be a matter of life and death. Remember, if you are thirsty, you are already dehydrated.
Finally, if you are walking outdoors (and being Californians, is there any other way?) be sure to wear sunscreen. Even on a foggy day, the ultraviolet rays come through. For optimum results, walk (or do some other form of exercise) at least 30 minutes per day.
If you don’t have a solid block of time, you can break it up into 10 or 15-minute increments during the day and get the same benefits.
Is running an effective way to get exercise? Yes. Is walking an equally effective way? Yes! Walk yourself to better heath. You’ll be glad you did.
