Walking for Health

What do you think is the most popular form of exercise?

Walking, of course. After all, it’s cheap, it’s easy, it doesn’t require fancy equipment, special clothes, an expensive membership and it’s available 24/7 for just about anyone.

Walking even just 30 minutes a day can strengthen your bones, reduce body fat, boost your muscle power and increase your cardiovascular fitness. It’s a low impact form of exercise that offers these health benefits (and more!):

• Reduced risk of cancer
• Lower chance of stroke and heart disease
• Better management of diabetes
• Increased longevity
• Weight loss or maintenance
• Improved sleep
• Better muscle strength
• Stronger bones
• Reduced incidence of depression
• Increase in “good” cholesterol

Pick one or two of these, or make up your own. Write it on a sticky note and put it on your bathroom mirror. This is your big ‘WHY.’ Having an important reason for getting out and walking makes it happen.

What’s the best way to get started with a walking routine?

First, get a good pair of flat shoes that have adequate arch support. Remember to stretch a bit, particularly the calves and hamstrings. Ease into it and increase your pace and distance gradually until you are where you want to be.

Like chiropractic care, walking should be done on a regular basis for optimum effectiveness. Being in good spinal alignment makes the walk so much more comfortable. If you are movement challenged, please check in for an evaluation- don’t sacrifice your mobility.

Many of us overlook even small opportunities to walk. Instead of stressing out trying to find the closest parking spot, walk. Instead of driving, walk to the convenience store.

Walking is generally a safe way to exercise, but be sure to exercise some common sense:

• Make sure you’re healthy enough to exercise, especially if you’re overweight or over the age of 40.
• Be sure to warm up by stretching first and then cooling down afterwards by slowing your pace.
• Wear loose, comfortable clothing, and supportive, well-fitting footwear to avoid blisters and shin splints.
• Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.
• Stay focused, keeping your eyes ahead to avoid uneven surfaces. Avoid texting or other distractions.

If you need to make it easier, break your walks into 10 minute events. Sometimes attaching your walk to something you routinely do is helpful in creating a new habit. Like: “Right after I brush my teeth in the morning, I head out the door.”

Figure out if you are a morning or an evening type of exerciser. Setting yourself up for success is half the battle won. Visualize yourself as already being a lifelong walker. So, get up off that couch, climb out of that chair, grab a friend and start walking! You can do it!!