Walking is not merely a method of moving from one place to another; it is a passport to improved health, improved brain power, and an improved mood. If you are an early bird or a night owl, walking can change your daily schedule and make you a happier and healthier person. But how many steps, or how many miles, should one walk each day?
It is recommended to start with a 20–30 minute walk and gradually increase the time so that your body is not prone to injuries, but at the same time, your stamina is also developed. If you are already active, the time should be between 45 and 60 minutes, with faster segments for a change of pace. The guideline provided by the American Heart Association is to get the most out of 150 minutes of aerobic exercise per week.
Morning walks can help you start your metabolism and make your morning productive, and evening walks are good for reducing stress and relaxing. According to a cross-sectional study conducted in the Journal of Behavioral Medicine in 2019, evening walks reduce cortisol levels to a great extent and reduce stress.
Walking, as a form of exercise, has many advantages for the body. It is beneficial to your heart since it raises your heart rate and boosts the circulation of blood in your body. It also helps in weight loss, builds muscles, and enhances mental health as it helps in reducing stress and anxiety due to the production of endorphins.
To optimise benefits, it is necessary to exclude common mistakes during walking, such as overstriding, improper posture, excessive swinging of the arms, and failure to warm up and cool down. The feet should always be protected by the correct shoes to avoid blisters and soreness.
Walking is good, but when done in conjunction with a proper diet, resistance training, and flexibility training, one has a good fitness program. Thus, it is understood that walking for 1 km burns 50–70 calories, which in turn is an easy way to augment caloric output.
Daily walking is advantageous to everybody, but the most vulnerable groups are those who are inactive, the elderly, the stressed, and those with heart problems. It is always important to pay attention to the signals that the body sends out; the changes should be made gradually; and it is always recommended to seek medical advice.
Therefore, put on your running shoes and walk, jog, or run into a healthier you today!
