Walk your way to fitness.

Who said you need to enroll in a classy gym to stay fit? Well that’s not true, so lets talk about walking. It’s so easy to take walking for granted as a form of exercise, since it’s how we move around in the world every day that’s why people tend to see walking as less significant. So, it can be hard to make people believe walking works well and boost strong health and is an effective fitness strategy. It matters how you walk, though.

Walk is one of the best and easiest things you can do for your health, it’s the number one exercise I recommend because it is very easy to do, requires nothing and costs you nothing, but a pair of shoes, and has tremendous mental and physical benefits.

Benefits Of Walking

1) It Helps Improve and Preserve Heart Health: 
For the most heart-healthy benefits, try gradually increasing your total walking duration, distance, frequency, energy expenditure and pace.
2) It Fights Depression And Improves Your Mood
All forms of exercise are beneficial as a natural remedy for depression and mood-related problems since they release “feel good” hormones in your brain, including endorphins. Walk outdoors for bigger impact.
3) It Strengthens Memory
According to a 2011 study published in Proceedings of the National Academy of Sciences, elderly subjects who walked for 40 minutes three times a week for a year experienced a 2 percent average increase in size of the hippocampus, the part of the brain that controls memory and emotion.
4) Maintains Body weight
Walking is one of the best tools for weight maintenance, It’s aerobic, it engages some of the biggest muscles, and it’s feasible for most people. Moderate intensity walking can prevent weight gain and assist in maintaining a healthy weight in as little as 150 minutes per week. The American College of Sports Medicine recommends 250 minutes or more exercise to lose a modest amount of weight, but the more you do, the more you’ll lose.
5) It Lowers Blood Pressure
Walking is a good exercise to lower your blood pressure as concluded after a systematic review of randomized-controlled studies conducted by the School of Nursing at Tzu Chi University in Taiwan and reported in the December 2010 issue of the “International Journal of Nursing Studies.” Of the 27 studies reviewed, nine used walking successfully to lower blood pressure. Reviewers found successful studies tended to have a larger number of participants who walked at a moderate to high-intensity for a long intervention period.

There are other benefits you’ll get to derive from making walking part of your daily routine, which on you can tell and testify to.

How to make walking part of your routine:

It’s recommended that individuals take at least 10,000 steps each day for exercise, which can be easily measured today with apps on our mobile phones, Amazing apps like Fitbit, Health(on iPhone), Google fit, etc. Tap in and set the app to measure your steps and other fitness activities, these apps helps motivate and make Walking fun for you.

If you’re starting the walking exercise for the first time, it’s a good idea to start slow and kick up your intensity gradually, find a good place to walk, hydrate well before you begin walking. Even if you’re eager, aim for an initial goal like walking for 15 to 20 minutes at a time, once or twice a day depending on your schedule. Increase your duration and pace so you reach 30–60 minutes daily, including a warm up and cool-down session and some stretching to help prevent injuries. As your endurance improve, you can add five to 10 minutes to your walk every couple of days. You might start out walking three times per week and soon you’ll find it easy to walk five to six days. That’s what can happen when you notice the positive difference in your body and mood, you can set a walking time could be in the morning or  in the evening depending on your schedule, then when you’re back you could have a shower, and I promise you’d feel better and refreshed.

I feel I’ve left some part out, but really cannot figure out what’s missing, so I do hope you enjoy this and embrace walking to stay fit, if you have any questions please drop them in the comment box, ‘ll make sure I reply your comments. Thank you!

2018-03-11T23:01:24+00:00

2 Comments

  1. Aliyu Said Sarkinya March 12, 2018 at 9:38 pm - Reply

    I read it. It was helpful. Thanks a lot

  2. Bashirat March 13, 2018 at 5:44 am - Reply

    Nice article 👍

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