Many people shy away from taking exercise on a regular basis as they think that it would be overly strenuous for them. Some people may have minor injuries or illnesses. Others may just feel that they are too unfit to get in shape. Some will be so self conscious about their body shape that they avoid exercise as a result .
If you fall into any of those categories then it’s probably worth considering that you don’t need to embark upon an exercise regime appropriate to a professional athlete in order to get health benefits and to lose weight. A lot of people, quite understandably, associate getting fit with dressing in Lycra from head to toe and getting all hot and sweaty down at the gym four or five times a week. It does sound like a lot of time and effort is needed – which might be why a lot of people avoid it, thereby missing out on the available health benefits.
The fact of the matter is that you can just as easily choose a low impact, low intensity workout which will deliver you a whole host of health benefits, make you look and feel better and raise your energy levels. If you want to go on and carry out some higher intensity exercise after, then that’s great – but you are absolutely not obliged to do this if you don’t wish to.
Walking is, for many people, the perfect way to get regular exercise. It’s suitable for all ages, doesn’t need any special training or equipment and can be slotted into your day whenever it’s most convenient for you . It would be easy to dismiss walking as a way of taking exercise – but the health benefits read like a publicity campaign for some new wonder drug.
Walking can help reduce the risk of stroke and heart disease. It can lower blood pressure and cholesterol levels. It improves the efficiency of both the heart and lungs. Due to the fact that it is a weight bearing exercise, it can help to build both muscle tone and bone density. It has been proven to be effective against depression and anxiety. It will give you more energy and you will feel less fatigued throughout the day. The risk of contracting certain types of cancer can be reduced. Research carried out in the UK suggests that walking just miles each week can help to fight off senile dementia. On a more mundane, but nevertheless desirable level, walking can certainly help you to lose weight and get in shape.
It’s a very impressive list of potential benefits. Walking on a regular and consistent basis is what’s important. The general consensus among health and fitness experts is that, in order to achieve the maximum health benefits of walking, you should aim to take 10,000 steps a day. For the average person, that will equate to a distance of somewhere between four and a half or five miles. It does sound like a long way – but you can achieve it more easily than you might imagine.
Don’t forget that the 10,000 steps figure includes all of the walking that you normally do anyway. Neither do you have to achieve this in one fell swoop. You can increase your number of daily steps slowly over time. If you have a sedentary job and commute by car or bus, then you may have a step count as low as 2,000 to 4,000 steps a day. Pedometers are relatively cheap and will help you to establish exactly what your step count is. Knowing what your daily step count is will help to keep you motivated. Modern digital pedometers can usually also display your results in terms of the number of calories burned or the total distance covered – whatever you find most interesting and motivating.
There’s no shortage of ways to build a little extra walking into your daily routine. If you use the bus, get off one or two stops before your final destination and walk the last leg of your journey. Take the stairs instead of using the elevator. Walk around when you’re talking on your cell phone. Go for a walk at lunchtime. Don’t feel guilty if you do take the car – just park it further away from the entrance so that you need to walk just a little more. It all adds up quicker than you might imagine.
There’s no reason why walking should be a dull chore. You can make it a social event by walking with family and friends. Set your route so that it takes in local points of interest. Get yourself an mp3 player so that you can listen to your favourite music as you walk along. Both the time and the miles will pass quickly.
Take advantage of the latest development in fitness footwear technology by getting hold of a pair of toning shoes. Skechers Shape Ups and FitFlops sandals are just two examples of this new style of shoe which uses a scientifically shaped sole which makes the muscles in your lower body work a little bit harder. When you’re just starting off, any pair of comfortable shoes should be sufficient though.
You should seek the advice of your doctor before staring any new exercise program – especially if you have any medical conditions or are over forty years of age. As mentioned previously, walking is a low impact exercise which has a very low risk of injury associated with it. Take it easy at first and build up gradually whenever you feel comfortable to do so. Little and often is very good advice. Walk just a little further and a little more often on a regular and consistent basis and you’ll be pleasantly surprised at how quickly you can both see and feel the benefits.