For many of us, the idea of regular exercise seems daunting. But did you know that simply taking a walk everyday can substantially improve our health and our overall wellbeing.

The benefits of walking are well documented.  Research has demonstrated that walking for 30 minutes a day provide the following health benefits:

• Reduced risk of heart disease
• Reduced risk of Diabetes Type 2
• Lower blood pressure
• Healthier blood sugar levels
• Stronger bones
• Lower risk of obesity
• Prevents depression and anxiety

According to the American Heart Association, walking briskly for up to 30 minutes each day can help prevent high blood pressure which can cause strokes – reducing your risk by up to 27%. The key to achieving optimal benefits is to walk every day. It’s fine to start with short walks- a 15 minute walk during lunch, a 20 minute walk around the block after work. Start small and you will increase your endurance over time. If you are new to walking, make sure you do a little preparation before heading out:

• Wear comfortable, supportive footwear
• Stretch before and after walking
• Stay hydrated

While walking, it is important to consider your technique. The Mayo Clinic suggests:

• Keep your head up and look forward- ensure you are not looking not at the ground
• Keep your back tall and straight while allowing your shoulders and neck to relax
• Allow your arms to swing freely
• Step correctly by walking heel to toe

The most important thing to remember that walking should be a positive experience. Think of walking as time to yourself- not as a chore. Use your walks to reduce daily stress, to think, and to get fresh air- or get social and invite others along and work together towards achieving your fitness goals. Walking can greatly impact our quality of life so get out and walk!

Sources:

http://www.startwalkingnow.org/whystart_benefits_walking.jsp
http://www.mayoclinic.org/healthy-living/fitness/in-depth/walking/art-20046261
http://nof.org/articles/238
http://www.livestrong.com/article/502826-what-are-the-benefits-of-walking-40-minutes-a-day/