If the idea of starting a new exercise routine feels overwhelming, walking is the perfect way to ease into your fitness journey. Whether you’ve been sedentary for a while or are simply looking for a low-impact workout, walking is a convenient, accessible exercise that delivers impressive health benefits without requiring a complicated setup or extensive equipment.
According to Dr. Soma Mandal, a board-certified internist and women’s health specialist, “Incorporating a regular walking routine, even just 30 minutes a day, can lead to significant improvements in both physical and mental health. It’s an exercise I frequently recommend to my patients because it’s easy to integrate into any lifestyle.”
The Health Benefits of Walking
Walking isn’t just a daily task – it can be a powerful workout for your body and mind. Dr. Mandal highlights that regular walking improves cardiovascular health by lowering blood pressure and cholesterol levels. It reduces the risk of heart disease and strengthens circulation. Additionally, walking helps with weight management, bone and muscle strengthening, and increasing joint flexibility, making it especially beneficial as we age.
For those with joint pain or arthritis, walking can be particularly helpful, as it strengthens bones, lubricates joints, and enhances muscle function, according to certified personal trainer Ani Oksayan. Beyond physical benefits, walking also promotes mental well-being by boosting mood, reducing anxiety and depression, and improving cognitive function.
How to Start Walking for Fitness
Getting started doesn’t require a gym membership or fancy gear – just a good pair of walking shoes. Dr. Mandal recommends starting with short walks of 10-15 minutes and gradually increasing the duration and intensity as your fitness improves. Aim for at least 150 minutes of moderate-intensity walking per week, broken down into sessions that work with your schedule.
Set achievable goals that align with your fitness level. For example, try varying your route or listening to music or podcasts to make your walks more enjoyable. Keep track of your progress using a fitness app like MyFitnessPal or Strava, which can help you stay motivated and monitor your milestones.
Maximize Your Walking Routine
Once you’re comfortable with your walking routine, consider adding variety to keep things interesting. Oksayan suggests using the incline feature on a treadmill to simulate hills or adding intervals of increased speed to raise the intensity. Outdoor walkers can also add strength exercises like squats or lunges during breaks to enhance the benefits of the workout.
Incorporating strength training or yoga alongside your walks can further improve flexibility, build muscle, and increase bone strength, making your fitness plan even more comprehensive. Staying hydrated is key, especially during longer walks or in hot weather.
Staying Motivated
One of the best ways to stay consistent with walking is to keep your routine fresh. Walk with a friend, join a walking group, or mix up your route to stay engaged. “Exercising with others can create a sense of community and improve mental health,” says Oksayan.
If you feel your walking routine has become monotonous, adding intervals of speed or hill climbs can make your walks more challenging and engaging. Walking with others can also help keep you accountable and motivated.
FAQs
How many calories does walking burn?
Calories burned during walking depend on factors like speed, duration, and body weight. On average, a 30-minute walk at a moderate pace can burn between 100-160 calories, depending on your weight and walking intensity.
Is walking enough exercise?
Walking can be an effective form of exercise, especially when done at a moderate to vigorous pace. It helps maintain weight, strengthens muscles, and improves balance and bone density. However, if your goals include significant muscle gain or intense athletic performance, you may need to incorporate other types of exercise.
Can I walk every day?
Yes! Walking is low-impact and can be done daily. Whether you’re taking a focused walk or incorporating it into daily tasks, like running errands, it’s a great way to stay active.
What are some good walking apps?
For variety and extra motivation, try using apps like Peloton, iFit, Aaptiv, or Nike Training Club for guided walking workouts and challenges.
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