But while walking may not be a better workout, it may be a better exercise choice for some people. As a lifelong track athlete, who has marveled at race walkers check out the Olympic walkers on YouTube! For example, those with knee, ankle and back problems and also for people who are overweight to obese. Walking is a lower impact exercise and can be done for longer periods of time.
And there is no shortage of scientific research to back up the effectiveness of adding walking to your fitness routine. Great news for those of us that dread going on a jog. Past studies have supported this notion, finding that a daily walk can reduce the risk of stroke in both men and women , reduce the days spent in a hospital each year and can even lower your risk of death by up to 39 percent when compared with no leisure-time physical activity.
A study published in the British Journal of Sports Medicine found that those who adhered to a walking program showed significant improvements in blood pressure, slowing of resting heart rate, reduction of body fat and body weight, reduced cholesterol, improved depression scores with better quality of life and increased measures of endurance. While the physical benefits are notable, the mental boost that can be gleaned from adding a walk to your daily routine may be more immediate. One Stanford University study found that walking increased creative output by an average of 60 percent.
Psychologists found that a minute walk may be just as good as a minute workout when it comes to relieving the symptoms of anxiety. The act of walking is also a proven mood booster. One study found that just 12 minutes of walking resulted in an increase in joviality, vigor, attentiveness and self- confidence versus the same time spent sitting.
Walking is a low-cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and 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. A dog that needs regular exercise gives you the motivation to walk every day. You might like the companionship too. Walking with other people can turn a bout of exercise into an enjoyable social occasion. Suggestions include:. There are a number of walking clubs in metropolitan and regional Victoria.
Some cater for specific groups such as women, dog walkers or bushwalkers , while others offer the opportunity to meet new people in your local area. Organisations to contact for further information include:. Walking is generally a safe way to exercise, but look out for unexpected hazards. This page has been produced in consultation with and approved by:.
Engaging in an individual physical activity to benefit only yourself, away from family or community, may be seen as inappropriate or selfish. Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment. Aortic stenosis may be congenital present from before birth , but is often diagnosed during teenage years. Exercise can reduce some of the symptoms of arthritis, and improve joint mobility and strength.
Exercise-induced asthma can be prevented with medication and by preparing for exercise and physical activity. Content on this website is provided for information purposes only.
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List of Partners vendors. Shereen Jegtvig is an author, fact-checker, and expert on health and wellness in the lifestyle space. Going for a walk is a lovely way to pass the time, listen to a Podcast, relieve some stress, or just get out of your house or apartment for a bit.
And even though it might not feel like you are doing much other than, well, walking, your muscles are actually hard at work. Walking is one of the simplest, but also most effective forms of exercise. You can get even more out of walking by mixing it up with speed walking or taking on some hills, too. Meet the Expert. You may think just your legs are working when you walk, but you are engaging muscles throughout the entire body, notes Casey Cohen, NASM certified personal trainer at beRevolutionarie.
Walking helps work several different muscle groups, including:. All of these muscles are working together to push and propel you forward with each step. Your hip flexors, abs, and back are all helping support your stride and keep you upright.
If you move your arms or wear wrist weights or carry other light weights while you walk, you can get an upper body workout at the same time, too. Towns and cities offer interesting walks, including parks, heritage trails, canal towpaths, riverside paths, commons, woodlands, heaths and nature reserves.
Ramblers organises group walks for health, leisure and as a means of getting around for people of all ages, backgrounds and levels of fitness.
Its website has details of many locally organised walks in towns and cities, as well as the countryside. Page last reviewed: 10 July Next review due: 10 July Walking for health - Exercise Secondary navigation How much exercise? Benefits of exercise Why we should sit less Physical activity guidelines: children under 5s Physical activity guidelines: children and young people Physical activity guidelines: adults Physical activity guidelines: older adults Exercise as you get older.
How to stretch after a run Knee exercises for runners Knee pain and other running injuries.
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