About Walking
Walking is a great way to improve and maintain your overall health. Just 30 minutes a day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, boost muscle mass and increase endurance.
It can also reduce your risk of developing conditions such as heart disease, diabetes, osteoporosis and some cancers.
Unlike other forms of exercise, walking is free and accessible to everyone. It doesn’t require special equipment or training.
Physical activity doesn't need to be vigorous or long to improve your health.
Walking is low impact, requires minimal equipment and can be done at any time, at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise.
Walking is a great form of physical activity for people who are overweight, elderly or who haven’t exercised regularly.
Health Benefits of Walking
You carry your body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:
- Increased cardiovascular (heart) and pulmonary (lung) fitness
- Reduced risk of heart disease and stroke
- Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness and diabetes
- Stronger bones
- Improved balance
- Increased muscle strength and endurance
- Reduced body fat
Walk for 30 Minutes a Day
To reap the health benefits, walk for at least 30 minutes, as briskly as possible, each day of the week. Brisk means you can still talk, but not sing and may be slightly out of breath.
Moderate activities, such as walking, pose little health risk, but if you have a medical condition, please check with your doctor before starting any new physical activity.
Integrate Physical Activity Into Your Life
If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes), three times per day and gradually build up to longer sessions.
If your goal is to lose weight, you need physical activity for longer than 30 minutes each day. You can achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves.
Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost.
Make Walking a Routine
Try to make walking a routine. For example, try to walk at the same time each day.
Remember, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you.
You may find that asking someone to walk with you will help make it a regular activity. Some people find that keeping an activity diary or log makes it easier.
Find a Comfortable Intensity for Walking
For most people, there is little difference in the amount of energy used by walking a mile or running a mile – walking just takes longer.
Plan to cover a set distance each day and monitor how long it takes you to walk this distance. As your fitness improves, you'll soon be able to walk a longer distance and use more energy.
Our bodies tend to get used to physical activity, so increase your intensity as you improve your fitness levels. You can increase the intensity of your walks by:
- Walking up hills
- Walking with hand weights
- Increasing your walking speed gradually by including some quick walking
- Increasing the distance, you walk quickly before returning to a moderate walking pace
- Walking for longer
Warm Up and Cool Down
The best way to warm up - walk slowly. Start each walk at a leisurely pace to give your muscles time to warm up - then pick up the speed.
Afterward, gently stretch your leg muscles – particularly your calves and front and back thighs. Hold your stretch for about 20 seconds.
If you feel any pain, ease off the stretch. Don’t bounce or jolt - you could overstretch muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness.
Dress lightly during physical activity. Too many layers can increase sweating and build up body temperature, making you uncomfortable during a walk or causing skin irritations.
A gradual cool down will also prevent muscular stiffness and injury.
Wear the Right Shoe
Walking is a low-cost and effective form of exercise. However, the wrong shoe or walking action can cause foot or shin pain, blisters, ingrown toenails or injuries to soft tissue.
Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps, and make sure your heel touches down before your toes.
Whenever possible, walk on grass rather than concrete to help absorb the impact.
Safety Suggestions While Walking
Walking is generally a safe way to exercise, but be on the lookout for unexpected hazards. Suggestions include:
- Get a medical check-up before starting a new fitness program, particularly if you are 40 years or older, overweight and/or haven’t exercised in a long time.
- Choose walks that suit your age and fitness level. Warm up and cool down with a slow, gentle walk to ease in and out of your exercise session.
- Wear loose, comfortable clothing and appropriate footwear to avoid blisters and shin splints.
- Wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn.
- Take waterproof clothing to avoid getting wet if it rains.
- Drink plenty of fluids before and after your walk. If you are taking a long walk, bring water with you.
Where to Get Help
See your primary care provider if you have any health concerns. If you do not have one, find a provider now.