Lately, I keep telling myself. I should be walking daily.
Why?
Walking is a simple yet effective exercise that offers many benefits for physical and mental well-being. Here are some key reasons to make walking a part of your daily routine:
1. Physical Health Benefits
– **Fat Loss**: Walking is an effective way to lose fat because many of us can do it almost daily. Frequent walking can aid in weight maintenance or loss. When I was preparing for a StrongFirst Kettlebell Certification, I walked daily. At that time, I was 2-3 lbs above the weight limit of 150 lbs, and I aimed to lose an additional 5 lbs to ensure I was comfortably under the limit on the day of the weigh-in.
To achieve this, I walked for one hour right after dinner at an effortless, sauntering pace. I didn’t monitor my heart rate, but I’m confident it remained below zone 2. My efforts paid off; I weighed in at 146 lbs.
– **Heart Health**: Regular cardiovascular exercise improves heart health and reduces the risk of heart disease and stroke. To achieve maximum benefits, aim to train at the zone 2 level.
Zone 2 cardio refers to a specific intensity level of cardiovascular exercise, typically defined as 60% to 70% of your maximum heart rate (MHR). To estimate your MHR, use the formula 220 – your age. In my case, 220 – 51 = 169, which is my estimated MHR by the formula. However, MHR varies for each person. For example, my heart rate monitor calculates my MHR at 181.
At Zone 2, the body primarily uses fat as a fuel source, making this intensity level effective for enhancing aerobic capacity and promoting endurance over time.
– **Bone and Joint Health**: Walking is a low-impact activity that strengthens bones and muscles and reduces the risk of osteoporosis. As a weight-bearing exercise, walking provides essential stimulation to the bones and muscles, which is beneficial for improving bone density. In contrast, no-impact exercises such as swimming, water aerobics, or biking are not optimal for improving bone health.
2. Stress Relief
Walking for just 20 minutes, regardless of pace, positively impacts brain chemistry. Think about it. Spending time outdoors, breathing fresh air, and enjoying sunlight makes you feel more relaxed. Many companies recognize this, so you often find resting areas outside building complexes.
3. Accessibility and Convenience
Walking is an activity that is accessible to nearly everyone, as it requires no special equipment—just a comfortable pair of shoes. Its flexibility allows you to easily incorporate it into your daily routine. For example, you can march in place, take low steps up, or walk on a treadmill while watching your favorite TV shows. This Convenience makes it a manageable exercise option for even the busiest of schedules.
Conclusion
Walking is a simple yet effective exercise that benefits physical and mental health. Key advantages include:
1. **Fat Loss**: Regular walking helps with weight maintenance and Loss.
2. **Heart Health**: Improves cardiovascular health and lowers heart disease risk, especially at Zone 2 intensity (60-70% of max heart rate).
3. **Bone and Joint Health**: Strengthens bones and muscles, reducing the risk of osteoporosis.
Lace-up those shoes and hit the pavement, park, or trail! Every little bit of movement helps, and you’ll feel great knowing you’re doing something wonderful for both your body and mind. Take a deep breath, enjoy the fresh air, and celebrate the journey to better health!!