Why You Should Walk More
One of the easiest things you can do provides big dividends
You don’t need any specialized equipment or gear, just a pair of good shoes and some wide-open spaces.
Researchers have confirmed that walking helps lower stress, regulate blood sugar and lower blood pressure. It can also help you control your weight.
Even just a few minutes of walking every day can lead to a noticeable boost in overall health. Do more, and you’ll build the needed endurance to go further still.
Just remember to consult your doctor before starting. They will have specific recommendations that will help you tailor an exercise regimen to your specific needs and abilities.
START SLOWLY
The temptation may be to lace up and crisscross every sidewalk in your neighborhood. It’s important to pace yourself, in particular early on, so that you don’t overdo it. Beginning senior walkers should try five- or 10-minute intervals. You’ll see better health and fitness without risking soreness or undue pain. Make sure you have sturdy but comfortable shoes, since they can be a ready cause of stumbles, falling, strains and stiffness.
INCREASING INTENSITY
Once you’ve gotten into a regular routine, and can walk longer distances without tiring out or breathing too heavily, begin revving up. Varying your speed and intensity will have a greater impact on heart health and blood pressure problems. Inclines and interval settings on treadmills are a great way to accomplish this goal, but you can also adapt your personal approach out in the real world. Find a slightly sloping hill in your neighborhood or park and circle back around to it often.
KEEP TRACK
Add a step-tracking app to your mobile phone, if it’s not already pre-installed. They can be a powerful tool in keeping up with how far you’ve come — while also serving as an aid in setting reasonable goals for where you’ll go next. You might be surprised by how many steps you’re taking while participating in everyday activities around the home and office, like dog walking or lawn mowing. Set goals for how far you’ll walk taking those organic steps in mind, and they might be more easily achieved than you ever imagined. Wearable technology like smart watches can also track your heart rate and other health data that will help as you continue reaching new heights.