Walking is an excellent exercise to integrate into your daily routine, offering a simple way to enhance your overall well-being. Incorporating walking into your daily activities can lead to improvements in both your physical and mental health.
Why Choose to Walk
Physical inactivity is increasing globally and is linked to the rise in chronic diseases such as cancer, diabetes, and heart disease[1]. It might feel challenging to stay active amidst factors contributing to a sedentary lifestyle, such as limited space, jobs requiring little physical movement, or increased use of electronic devices.
To counter the adverse health effects of a sedentary lifestyle, consider walking. As simple as walking may sound, walking offers a free and convenient way to significantly improve your health. It acts as a gentle exercise that can keep you healthy, similar to more challenging exercises[2].
How You Can Benefit From Walking
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Weight loss
Brisk walking effectively burns calories and promotes weight loss. Research indicates its specific effectiveness in burning[3].
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Reduce risk or manage type 2 diabetes, heart disease, cancer, and stroke
After a meal, your blood sugar levels rise. Research indicates that walking after eating can help lower your blood sugar levels. Regulating your blood sugar levels can reduce your risk of chronic diseases[4].
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Reduce stress and improve mental well-being
When you feel stressed, anxious, or unwell, taking a walk can help improve your mental well-being. Studies have shown that walking can enhance your mood by increasing blood circulation to the brain and releasing endorphins[5].
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Reduce joint pain
Research has found that walking can reduce the frequency of knee pain[6]. This exercise helps keep joints flexible, increases blood flow, and strengthens the muscles around your joints. It not only reduces current joint pain but also contributes to preventing arthritis in the long run.
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Boost the immune system
Walking can boost your immune system. If you're concerned about catching a cold during the flu season, research shows that walking can reduce both your risk and symptoms[7].
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Increase energy levels
Feeling tired? Going for a walk can help boost your energy. This boost results from increased oxygen flow and the release of endorphins.
Challenges to Walking
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Lack of Time
Incorporating walking into your busy daily life may seem challenging. Committing to long periods of exercise may feel difficult. Instead, take short walks around your neighborhood for just 5 to 10 minutes after meals. When faced with the choice between an elevator and stairs, choose the stairs.
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Lack of Motivation
You may struggle to initiate and maintain a walking routine. Planning and scheduling a realistic time for your walks can be helpful. Consider the times of day when you typically have more energy as you plan your walks.
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Resources
Lack of access to safe spaces can pose a challenge in getting the steps you need. To address this, find safe and accessible walking places, such as local parks, secure neighborhoods, or even malls.
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Social support
Maintaining a walking routine alone can be challenging. Asking family or friends to join you for short walks can provide companionship. Even when you find yourself without a walking companion, sharing your walking goals with family and friends can offer encouragement.
How to Walk Every Day for Your Health
Aim to walk for at least 150 minutes a week. When going for a walk, consider wearing comfortable shoes that provide heel and arch support. Remember to bring water to keep yourself hydrated. Ensure you wear comfortable clothing during your walks to move without discomfort. Whether your walks are short or long, stay alert to your surroundings and try to avoid isolated areas.
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Set realistic goals
Start with short walks of 10 to 15 minutes when initiating a walking routine. Consider setting a specific time during the day to incorporate more walking into your routine. Base your goals on the time available to add walking into your daily routine. Even walking just a little bit each day can be beneficial.
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Track your steps
Use a fitness tracker to keep track of your steps and monitor your progress. This can also serve as motivation, showing your progress towards your goals.
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Walk with others
Walking with friends or family can make walking more enjoyable. Focusing more on connecting with others and less on the physical aspect of the walk may make it easier. Exploring different environments can make your walks interesting as you experience and see new things.
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Mix up a walking route
Walking the same route can feel boring. Instead, explore different trails, parks, neighborhoods, treadmills, malls, etc.
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Audio
Consider listening to music, podcasts, or audiobooks at a low volume during your walk. This can shift your focus and make your walking seem easier. Having the incentive to listen to your favorite podcast or audiobook can make walking go by faster.
Choosing a healthy plant-based and vegan diet is most beneficial when it comes to:
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Higher levels of energy;
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Improved sleep;
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Aids in energy and overall happiness; -
Provides a sense of comfort and relief;
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Could prevent major diseases such as obesity and diabetes;
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Accomplish weight-loss and management; and
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Improves mental and cognitive functioning.
There are really no excuses not to try healthier habits in your everyday life. If you are a man or woman looking for specific benefits of adopting healthier habits or just want to know about the general healing properties of herbs. Please remember to comment or post any health questions, or contact us directly!
