WALK THIS WAY!
TAKE A STEP IN THE RIGHT DIRECTION FOR BETTER HEALTH
Whether it’s an intrepid hike or a scenic amble, walking has benefits for everyone. Sports physiotherapist Simonne Reynolds from Duke the Label explains the perks include everything from increased cardiovascular fitness, reduction of excess body fat, better muscle power and endurance.
“Walking can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers,” she says. “There is said to be a host of mental health benefits too, including stress relief, improvement in mood and improved sleep.”
CAN WALKING HELP WITH WEIGHT LOSS?
“Yes, studies have proven that it can!” Simonne confirms. “It is also a very safe way to lose weight without an increased risk of injury, and does not require any special equipment.”
Another thing to keep in mind is how brisk or slow your pace is.
“There have been studies that have shown it really doesn’t matter either way when it comes to weight loss, but it does matter when it comes to cardiovascular fitness,” says Simonne. “Those who walk more briskly will increase their cardiorespiratory fitness, and additionally, their risk of diabetes can decrease if they walk at a brisk pace.”
HOW MANY STEPS?
While 10,000 steps a day is often seen as a traditional target, you may consider starting with 4400 if you’re used to being sedentary.
“The amount of steps you aim for each day really does depend on your age and fitness levels,” Simonne says.
You may also consider mixing things up with another aerobic-type exercise (such as running, cycling, swimming) and strength exercises (like weightlifting or bodyweight exercises).
“One thing to be mindful of is to listen to your body. If you are feeling any aches and pains, don’t push it,” Simonne adds. “If you have recurring pain, injury, or are struggling to find your rhythm, please consult an expert, like a physiotherapist, who can support you.”
GETTING STARTED
“In most areas you will be able to find walking groups,” says Simonne, who recommends visiting the Heart Foundation (walking.heartfoundation.org. au/walking) to find a group near you.
You’ll also need comfy shoes and clothes you can move in. “If you’re not used to walking and might feel a little intimidated by joining a group, start off small,” Simonne suggests. “Try walking on your own for smaller distances at first and then invite a friend or family member to come with you.”