Often, when we think about getting in better shape joining the gym or purchasing a home workout plan is probably the first thing that comes to mind. While either of those is a great idea, it is important to remember that the best way to increase our daily activity is readily available to us all – it’s walking. Below are 7 reasons to go for a walk every day.
1. Suitable for all fitness levels
High-intensity workouts are very popular among people of all fitness levels. However, a lot of those workouts include high impact exercises (e.g. sprints, jumping lunges) that are not the best option for individuals new to fitness. This can subsequently lead to injuries and joint pain.
Walking, on the other hand, is a low impact activity that will benefit everyone regardless of their fitness level. Still, it’s important to start at a comfortable pace and not jump straight into trying to do 12-15k steps per day if before that you spent most of your day in a sedentary position.
2. Easily accessible
The best thing about walking is you can do it right now. Starting up a weight training or cardio routine can be confusing as there is a lot to learn about technique, intensity levels, proper form, the volume of exercise etc. However, most people can safely introduce more walking into their life.
Similarly, you don’t need any fitness equipment or subscriptions. All you need at the start is appropriate clothing and footware for your local weather conditions. You can introduce more walking into your life in a lot of different ways – walking to the shop instead of driving, parking further from your work or getting off the bus a stop earlier. All of these are good steps towards increasing daily activity through walking.
3. Increases your energy expenditure
If losing body fat is one of your fitness goals, increasing how much you walk per day can make a noticeable difference. Even if you don’t make any changes to your diet but significantly increase your daily step count and stay consistent with it, you will see small changes.
Adding more walking into your daily life is one of the easiest ways to increase how much energy you expend per day. Subsequently, if you decrease your calorie intake, add some weight training and other types of cardio you’ll be on the right path to weight loss. Walking more is a great first step to getting used to being active.
4. Great for physical and mental health
Walking comes with a lot of health benefits. It’s considered a weight-bearing exercise which means it will strengthen your muscles and joints. It’s great for heart health, energy levels, immunity, digestion and better sleep. In terms of mental health, going for a walk can be a brilliant stress reliever. Furthermore, walking can help spark creativity and help you reflect on different situations.
Even if you have the worst day possible, going for a walk can make you feel like you have accomplished something good. Furthermore, getting out in the fresh air and spending some time in nature if you have a chance is great for your mental health. If you don’t live near any natural beauty spots, taking a walk to your favourite coffee shop can still be a perfect break if you’re having a tough day.
5. Great for recovery
If you love doing intense workouts, whether it’s lifting weights or doing cardio, taking days off is essential to avoid overtraining and achieve the results you want. Rest days are crucial for muscle recovery and growth, but it doesn’t mean lying on a sofa and not moving the whole day. On the other hand, active recovery such as walking will enhance blood flow, can help your body recover faster and experience less post-workout soreness and stiffness.
6. You can do it every day
Unlike higher intensity workouts or weight training, a reasonable amount of walking can be done every day without causing too much stress to your body and nervous system. However, just like with anything, too much of a good thing might not be that good in the end. If you set very high daily step targets you might end up with sore knees, feet and be generally overly fatigued. Aim to do an achievable amount of walking per day, stay consistent and gradually increase the duration as you go. This will allow you to walk every day without any side-effects.
7. Can help develop healthy habits
Being physically active on a daily basis is a habit that needs to be developed. Walking is an easy way to start adding activity to your day. Setting realistic goals and tracking how many steps you make or miles you cover can be helpful to stay accountable. Ensuring you go out for a walk at least once daily is a very achievable goal for a complete beginner. This can then translate into other aspects of health and fitness and help you build other healthy habits.
To summarize, walking is a very positive and easy way to increase daily activity and improve health for anyone. Sometimes you might feel like you would benefit from more physical activity but don’t feel ready to join the gym or undertake any other more intense exercise routines. In this case, doing more walking can be an important first step to make you feel better about exercise and being physically active.