Did you know that just by walking for at least 30 minutes every day, you can get healthier and even happier? Yes, doctors say that a daily walking program of at least 30 minutes can lead to many health benefits, such as improved mood, reduced stress, enhanced creativity, weight loss, reduced risk of chronic diseases, improved digestion, improved immune system, and better sleep.
If you’re not used to exercising regularly, you might find that getting started with this seemingly simple routine can be a bit of a challenge. It would be helpful if you could set a daily target of 20 to 30 minutes of continuous walking and include it in your schedule, so there is always time allotted for it.
Before You Begin with Your Fitness Walking Routine
As with other physical activities, it is best to consult with your doctor before you start with your walking routine, especially if you have serious health issues. This is also recommended for those who are above the age of 40 and those who have been inactive for some time.
Invest in comfortable rubber shoes that fit well and provide comfort and support to avoid injuries. Choose training or running shoes that secure across the instep and in the heel, but have enough room that allow you to wiggle your toes. Prepare comfortable clothes that allow you to move freely. Wear thin layers, so you can add or remove them depending on the weather. And don’t forget to wear sunscreen and put on a cap or sunglasses for outdoor walking to protect your eyes from UV exposure.
Getting Started with Your Walking Program
The first thing you need to do before walking it to warm up with slow-paced walking for 5 minutes. Start at a comfortable pace, then gradually increase your speed so you’re walking briskly, which is approximately 3 to 4 miles per hour. At this rate, it is normal to be breathing hard, but you should still able to carry on a conversation.
It is also good to use a pedometer to track your steps. This can also be a very helpful tool to motivate you to continue walking until you reach your goal. Ideally, you should be able to increase your average daily steps by 500 per day every week until you reach an average of 10,000 steps per day. Be sure to keep yourself hydrated and always have a bottle of water with you.
Don’t Forget to Cool Down
During the last 5 minutes of your walk, be sure to slow down your pace and then do some stretches for 2 to 3 minutes. Some of the stretches that physios recommend include the calf stretch, piriformis stretch, standing groin stretch, hip stretch, kneeling lunge, and downward facing dog. Cooling down is important, as it allows your heart rate and breathing to return to normal, as well as promote relaxation.
Aside from weight loss and improved cardiovascular health, walking is such a great exercise routine because it pushes you to go outside and get some fresh air and sunlight. You can do this activity first thing in the morning to start your day and get energized, or you can opt to do this at the end of a grueling day at work and de-stress as you walk. And yes, today is the best day to start!
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Tim Ellis is the Principal Physiotherapist at Excel Physiotherapy and Wellness in Mascot, New South Wales, Australia. He specialises in treating complex necks and backs and developing highly effective exercise programs for his patients. Tim is committed to integrative health, healthy eating, exercise, and life long learning which he shares through his blogs.
