Health & Nutrition
Walking is a great way to get more active. It requires no special clothes or equipment and best of all—it’s free! Regular walking also has many health benefits. It is an easy way to get your heart rate up and maintain a healthy weight. Walking can lower your risk for high blood pressure, heart disease, and diabetes. It also strengthens bones, builds muscles, and can help lift your mood. With walking as part of your regular physical activity routine, you should experience increased energy levels, reduced stress and tension, and improved balance and coordination.
Try incorporating these different types of walking methods.
- Brisk Walking: Walking at a quick pace provides a gentle workout with heart-healthy benefits. A typical brisk walk is 20 minutes per mile. A good measure is when you have reached a pace where you can still have a conversation but cannot sing a song.
- Interval Walking: During interval walking you will change your pace from fast to a bit slower for set timed intervals. Typically increase speed for short intervals like 30 seconds, then return to a slightly slower pace to recover. Repeat the intervals throughout your walk. This is a fun way to change your routine and build endurance.
- Inclined Walking: Whether on a treadmill or walking up a hill, walking on an incline raises your heart rate to levels similar to running. Walking up a hill helps you burn more calories and strengthens muscles in your lower body.
Physical Activity Recommendations
Adults should strive for at least 30 minutes of physical activity each day, and youth should have at least 60 minutes each day. Include walking to help you reach your health goals. Explore a new park, take a new route around the neighborhood, or visit a nearby mall. Make walking a part of your daily routine.