It’s no surprise that walking is a healthy activity to engage in; and luckily, it’s one of the easiest. Research has proven again and again that even moderate physical activity helps to reduce the risk of a whole bunch of diseases. Heart disease, cancer, and diabetes are among the most life threatening diseases that can be prevented by engaging in a regular exercise routine. Here are some specifics:
Heart disease is still the number one cause of death for Americans; claiming responsibility for over 50% deaths every year. But what is heart disease? The buildup of plaque in our arteries is what leads to heart disease. Death occurs when the plaque gets so thick that it restricts blood flow to the heart and causes a heart attack. Increased physical activity is one of the best ways to ensure that your risk of heart disease is lowered. Another way to decrease your chances of heart disease? Adjust your diet to include mostly fruits and vegetables. Too much cholesterol is another huge contributor to heart disease.
Walking is also a really great way to reduce high blood pressure. Often times, we don’t even realize that we have high blood pressure. As a result, our hearts have to work harder to get their job done. Over time, high blood pressure leads to heart attacks, strokes, kidney failure, and atherosclerosis.
Because a regular walking regimen can help to keep body weight down and muscle tone high, it’s also extremely effective in preventing diseases like type II diabetes, osteoporosis, or certain cancers such as colon or breast cancer.
How to start a walking program
If you think about it, we’ve got to walk anyways. Why not make the most of it? Starting a walking program is easy. Here are some tips to get you started:
- If you feel intimidated by the idea of starting any physical activity, take a little while to compile a playlist to add to your phone and listen to while you walk. Check out the Spotify radio app, or the Pandora app to get a randomized playlist straight to your phone. When you’ve got the right motivational music, you’ll feel compelled to get up and be active.
- Just get up and walk out the door. You don’t need special workout gear. You don’t need to look like the crazy neighbor power walkers. Just get up and take a ten minute walk – then walk back. It’s that simple!
- Take advantage of your time walking to organize your thoughts. Use it as a self reflective time to clear your stress and enjoy being with yourself.
- Grab a friend who is down to walk with you. Having someone to talk to and keep your mind occupied while you’re walking will help to distract you from any parts you find unpleasant. Plus, it’s great bonding time!
- Work up to a goal of walking for 30 minutes every day. It should end up being right around a mile each time. Start playing with timers to see if you can walk a mile in even less than 30 minutes. Your heart rate should be raised, but you don’t need to be gasping for air.
- Make sure you are planning your walks for at least 4 times per week. If you are walking for weight loss, you should be aiming for 5 times per week.
- Take advantage of small opportunities to get even more walking in. Park just a bit further away from the grocery store. Take the stairs! It all adds up after a while.
