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Low Impact Exercises » The Benefits Of Walking

Walking is often underestimated when it comes to effective physical activity. Of course, it is not as strenuous an activity as running. And no, it doesn’t have the same effects as a 6 a.m. hot yoga class.

But walking has many benefits for your ENTIRE body! It burns calories, improves heart health and, while being outdoors, replenishes vitamin D and endorphins to improve mood.

Here are 10 reasons why you should consider incorporating walking into your fitness routine!

1. WALKING IS A CARDIO ACTIVITY IN ITS OWN RIGHT :

Free, low impact and above all excellent for cardiovascular health: here are some benefits of walking! It also helps to lose weight. If that’s your goal, start slow! Once you are comfortable walking long distances, try to walk one kilometer faster than the previous week, then faster than the average walker (10-12 minutes per km). 

By picking up the pace, you will be doing aerobic exercise. You can also alternate periods of brisk walking with periods of slower walking, called intervals. These are great for cardiovascular health and burn more calories than regular walking. 

2. WALKING STRENGTHENS THE LEGS :

Walking can be a great way to change things up a bit for runners who are at risk of plateauing. Walking works several lower body muscle groups : quadriceps, glutes, calves and ankles. Adding resistance is even more beneficial. Walking uphill or increasing the incline of your treadmill — especially an incline of 3 degrees or more — increases the activation of these muscle groups, especially the glutes .

You may be surprised to learn that your back muscles are involved in this strengthening, as they support your torso and stabilize your pelvis to help you stay upright. As a bonus, you can also activate, or engage, your core muscles as you walk by tucking in your navel.

3. WALKING BOOSTS THE IMMUNE SYSTEM :

Our health is paramount. This is a lesson of the last 2 years. Now that the pace of life is picking up again and we are re-socializing, it is essential to maintain a steely immune system throughout the year.

Did you know that walking can help fight the common cold? A study showed that men and women who walked 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised only once a week or not at all.

Regular exercise allows older people to develop more T-cells than people their age who are more sedentary.

It’s important to remember that you don’t need to do brisk walking to achieve optimal health. Regular, moderate exercise allows your body to recover from illness and build immunity faster than excessive exercise, and walking is a great way to do that.

4. WALKING ALLOWS YOU TO SET SPECIFIC GOALS :

Whether you’re walking to lose weight , hit 8,000 steps a day, or improve your running skills, walking is a great way to set meaningful goals.

Saying you plan to “walk every day” or “walk to lose weight” isn’t always enough. The best way to improve your health while walking is to adopt the SMART method: have specific, measurable, achievable and time-bound objectives. 

For example, if your goal is to walk every day, make a SMART goal plan:

  • Specific : walking every day.
  • Measurable : thanks to the goal function on adidas Running and the app to track your sessions.
  • Achievable/Achievable : Walk 30 minutes a day after work.
  • Realistic : To start, walk for 10 to 15 minutes every day when you get home from work. Try increasing this time after a month.
  • Limited in time : reach 30 minutes per session from the fourth week. Walk every evening from 6 to 7 p.m.

As you gain confidence in your progress, reconfigure your goals over time to add a longer duration, take a certain number of steps, or run a 5K. A journey of a thousand leagues always begins with a first step!

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