The Reasons Why and How Walking Maybe a Lifesaver.

While this time has given most of the world the chance to pause, those who prescribe fitness have gone to tremendous lengths to provide content that keeps us moving. One of the byproducts of having so much information at our fingertips is that it can be overwhelming.

While this might be the best time to boost your immune system, and hopefully most are taking advantage, thinking too much about WHAT to do can halt progress.

Keeping it simple is a great mantra for those of us who want the benefits of regular exercise without the burden of figuring out what to do.

Let’s look no further than walking as perhaps the best exercise for overall body health. In fact when you look at the benefits , one wonders how much would be charged for walking if packaged as a pill?

Perhaps, because it is so common,walking is undervalued.

Here are 7 reasons why walking may change your life and be the best thing for your health.

1. Accessible : Walking can be done anywhere. Even on the spot. Outside. On the beach, on a trail, through the neighborhood, around a track or field, up stairs. If you have access to a treadmill, that works as well!

2. Requires no equipment. Equipment can help, but none required. See notes below on how to get the most out of your walking workouts.

3. Can be modified to all terrains. Nothing like challenging yourself with a climb up a hill/mountain or the simple routine of the sidewalk.

4. Can be modified by pace. Speed up, slow down.

5. Weight bearing nature of walking builds bone strength. Important at any age.

6. Low impact. Walking wont beat you up like running will. See notes below on building strength.

7. Regular walking will improve your health.

a. More time walking = less time in hospital

b. Lowers risk of death

c. Reduce blood pressure, slowing of resting heart rate, reduction of body fat and body weight, reduced cholesterol,

d. Mental benefits of walking include improve creative thinking, reduce anxiety and depression, improve self confidence, improve memory

Memory:

Here are 7 ways to keep the walking routine fresh and effective.

1. Frequency. Start with 3 x per week and build up to more. Do something daily.

2. Invest in a good pair of shoes. If this is something you are going to do daily, invest in shoes that are built for your foot! You can thank me later.

3. Change your pace. Alternating your pace to go quicker, following by periods of slower has tremendous benefits and gets you feeling better with shorter walks. Use your arms to assist.

4. Change your setting: Go through the neighborhood, find a track, get to a trail, walk on the spot. Getting outside is always recommended, but a treadmill works.

A trail may give you the best mental break but not always accessible.Walking on the spot maybe the best you can do under self isolation. High knees. On the spot. 30 seconds quick pace. 30 second slower pace x 6–8 rounds.

5. Add some weight. Either small hand weights or fill a backpack with a couple of books. Once you have built a little routine , spice it up with a little resistance. A more strenuous walking workout is taking heavier weights and walking for 20–30 seconds then taking a break. Weighted carries is the name and this is so beneficial, that it will have its own article!

6. Don’t shy form uphill or downhill. Both have benefits. Walking uphill backwards for example is great for your achy knees.

7. Build your strength to enjoy your walking.

a. Core work before and after goes a long way to prepare the body for walking.

b. Leg strength gets you ready

c. Hip and ankle mobility is great. This move can be made easier with a counter weight.

Walking is underrated as form of regular exercise, yet the benefits cover just about everything you would want to improve to keep health strong.

Get on some good shoes and go!

Greg Lawlor is a writer with Illumination, an older athlete and coach. Creator of athleticover.40.com and VP of Sales & Marketing with Johnson Health Tech Canada.