Walking: Reduce your waist circumference, improve your health
Are you ready to reap the benefits of walking? Here's how to get started and stay motivated.
Can you really strive for fitness? I did well! Start from today.
Learn about the benefits
Physical activities do not have to be complicated. Doing a simple activity like a brisk walk daily can help you live a healthier life.
For example, taking a brisk walk regularly can help you :
- Maintaining a healthy body weight
- Preventing or controlling various health conditions, including heart disease, high blood pressure, and type 2 diabetes
- bone strengthening
- Improve your mood
- Improve balance and coordination
The more you increase your pace, distance, and frequency of walking, the greater the benefits.
Pay attention to the training method
Turning a normal walk into a step towards fitness requires good posture and purposeful movements. Ideally, the following is the desired appearance while walking:
- your head up. Looking forward, not at the ground.
- Relax the neck, shoulders, and back, and do not have an erection hard.
- Swing your arms freely with your elbows slightly bent. It is convenient to move the arms slightly.
- Tighten the abdominal muscles slightly, keeping the back straight and not arched forward or backward.
- Walking smoothly, with the foot flexed from heel to toe.
Plan your routine activities
As you begin the walking activity, remember the following:
- GET THE RIGHT SHOE: Choose shoes with arch support, a stable heel, and the right thickness, flexible lining to cushion the feet and absorb shock. If you're walking outdoors when it gets dark, wear bright colors or reflective tape for visibility.
- Choose your walking path carefully: If you are going to walk outdoors, avoid paths with cracked sidewalks, potholes, overhanging edges, or uneven grass.
- Warm-up: Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
- Cool the body: At the end of the walk, walk slowly for five to 10 minutes to help cool your muscles.
- Stretching exercises: After you cool down, gently stretch your muscles. If you prefer to stretch before you walk, remember to warm up first.
Set realistic goals
For most healthy adults, the Department of Health and Human Services recommends at least 2 hours and 30 minutes of moderate aerobic activity per week or vigorous aerobic activity of at least 1 hour and 15 minutes per week—preferably spread out over the week—and strength training at least twice a week.
As a general goal, try to get at least 30 minutes of physical activity each day. If you can't set aside a lot of time, you can try two 15-minute sessions or three 10-minute sessions throughout the day.
Remember that you can start slowly, especially if you haven't been exercising regularly. You can start with five minutes a day for the first week, then increase the duration by five minutes each week until you reach at least 30 minutes.
Track your progress
Keeping a record of the number of steps you walk, the distance you take, and the time it takes can help you see your progress and be inspiring. Think about how happy you are when you see how many miles you've walked each week, month, or year.
Record these numbers in a walking journal or record them in a spreadsheet or a physical activity app. Another option is to use an electronic device, such as a pedometer, to calculate the number of steps and distance.
keep your enthusiasm
Starting a walking program requires entrepreneurship. Continuing with it requires commitment. To maintain your enthusiasm, you must:
- Prepare for success: Start with a simple goal, such as a 10-minute walk during your lunch break. When walking for 10 minutes becomes a habit, set a new goal, such as walking for 20 minutes after work. And soon you will be able to reach goals that previously seemed impossible.
- Make walking fun: If you don't enjoy walking alone, ask a friend or neighbor to come with you. If you derive motivation from groups, it is possible to join a health club.
- Diversify your routine: If you're walking outdoors, take a few different ways to vary. If you are walking alone, be sure to tell someone the route you are taking.
- Make up for lost days by walking at a stride: If you find yourself neglecting your daily walking activity, don't give up. Remind yourself of the happiness you felt when you incorporated physical activity into your daily routine, and then get back on track.
Once you take that first step, you are on your way to an important destination which is better health.