Benefits of Walking Every Day
When I spoke with Steve Stonehouse, a coach specializing in running and walking and the director of education for STRIDE, he emphasized that walking is often overlooked as a weight-bearing exercise. Despite being typically categorized as a cardiovascular activity, walking offers numerous significant benefits, even if it’s just for a mile a day.
“Walking is a weight-bearing exercise. Even without hand or ankle weights, it still qualifies as a weight-bearing exercise,” Stonehouse explains. “While you get the cardio and respiratory advantages, your muscles also benefit as they support your body weight.” Below, Stonehouse discusses more advantages and provides tips for increasing the difficulty when you’re ready.
Benefits of Walking Every Day
1. Strengthens Muscles
Though walking isn’t a replacement for strength training, it does provide some muscle-strengthening benefits by engaging various muscles throughout your body. In addition to working the lower body muscles, your core and arms also contribute if you maintain proper form.
Stonehouse advises maintaining good upper body posture, especially if you have a sedentary lifestyle, to prevent poor posture from carrying over into your walking.
2. Boosts Bone Health
Walking is an excellent way to enhance bone health. Research shows that exercise promotes rapid bone growth and strengthens bones, enhancing their resilience as you age.
3. Establishes a Healthy Routine
In addition to its health benefits, walking allows you to enjoy fresh air and free time. By listening to music, podcasts, or catching up with friends, you can reduce mental stress. Establishing a walking routine fosters good habits and encourages consistency.
“I believe there’s value in routines and the discipline they require. Apart from the physical benefits of walking a mile daily, I think the consistency of the routine itself holds value,” says Stonehouse.
4. Improves Cardiovascular Health
Walking any distance, including just a mile, elevates your heart rate, providing a significant boost to your heart and cardiovascular health. Stonehouse points out that movement forces your body to circulate blood and fluids more actively, benefiting both your body and brain.
Tips to Prevent Injuries While Walking
One common issue Stonehouse encounters among his clients is pain and injuries resulting from excessive exercise after a period of inactivity. Remember that even a mile should be walked at your own pace, especially if you’re recovering from an injury, illness, or other setbacks.
Additionally, the shoes you wear play a crucial role in providing proper support for your feet during walks. It’s important to replace your sneakers approximately every six months, depending on your walking frequency. If you’re uncertain, try a quick 10-second test to evaluate the condition of your shoes.
Featured Image by Pexels via Pixabay
