The health benefits of walking are nearly countless. From increasing cardiovascular fitness, strengthening bones, reducing excess body fat, and boosting muscle power and endurance, walking is not only one of the simplest forms of physical activity. It's also one of the healthiest. Furthermore, walking can reduce the risk of heart disease, type 2 diabetes, osteoporosis, and some cancers.
Combined with a healthy diet and supplements that contain researched-backed ingredients (such as those created by Phytage Laboratories), walking as part of your fitness program can help you maintain a healthy, active lifestyle.
With walking, you can also avoid high-impact exercises such as running and will need minimal equipment. It can be done at any time of day from anywhere.
At Phytage Laboratories, we believe in making healthy lifestyles simple. That's why our research-backed products contain healthy ingredients that can help you respond to a multitude of concerns, such as your cell, blood pressure, or prostate health. In this blog, we're discussing how walking can combine with vitamins and a healthy diet to improve your overall fitness and ensure you lead a happy, healthy life.
What Are the Health Benefits of Walking?
Some of the many benefits of walking include:
- Reduced body fat.
- Reduced risk of heart disease or stroke.
- Improved hypertension, high cholesterol, joint and muscular pain and stiffness, and diabetes.
- Stronger build of bones and improved coordination.
- Increased muscle strength and endurance.
- Increased cardiovascular and pulmonary fitness.
How Long Do You Need to Walk for to Make It Effective?
One of the best things about walking is that it doesn't require hours of commitment. All you need to achieve the benefits of walking is 30 minutes per day. Sure, you can feel free to take long walks. But even during 30 minute walks, you should try to maintain a brisk pace, which means you should be able to carry a conversation with someone while you walk.
Another benefit of walking is that it is one of the safest exercises. It is not a weight-bearing exercise and it is even safe for most medical conditions. However, as with any new exercise routine, you should consult your doctor to ensure you are in a healthy enough condition to complete the exercise.
How Do You Incorporate Walking Into Your Life?
Even if it is too challenging to walk for 30 minutes at a time, you can commit to small bouts of walking and gradually build on your routine. If your exercise program focuses on losing weight, you will likely need to add time to your routine. You might also need to add resistance training.
The types of activities you build into your daily routine will affect your body weight, bone health, hip and spine mobility, and overall health, so it's critical to talk to your doctor to see where walking fits in your fitness routine. You can also incorporate walking as a cardiovascular exercise in conjunction with balance exercises. People with osteoporosis can even prevent bone density loss.
Some simple ways to maintain walking exercises include taking the stairs instead of the elevator, walking instead of using public transportation when possible, and walking to your local grocery shops to do your shopping.
Walking As Regular Physical Activity
Some additional ways to keep walking as part of your regular fitness routine include walking during the same parts of the day, keeping your walking at moderate intensity, and mixing up different types of exercise to prevent boredom. Walking with another person can also help reduce the monotony that can set in while walking regularly.
Tips for Walking
Warm Up and Cool Down
You should always warm up and cool down before walking for an extended period at moderate intensity. You can start each walk at a leisurely pace that gives your muscles time to warm up. Then you can pick your speed.
After you warm up, you should gently stretch your leg muscles. You can hold these stretches for around 20 seconds.
If you feel pain, you can ease off your stretch. You should avoid bouncing or jolting as overextending can cause micro tears to the tissue. These tiny tears can lead to stiffness and tenderness. Gradual cool downs can also help you avoid muscular stiffness and injury.
Set Realistic Goals
The Department of Health and Human Services recommends you adhere to the following guidelines for other forms of exercise.
Aerobic Activity: You should have at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. These guidelines suggest you should stagger your exercise throughout the week.
Strength Training: You should strength train all major muscle groups at least two times per week. You can aim to do a single set of each exercise for multiple sets of at least 12-15 repetitions. You can also superset exercises and combine them to increase the intensity of your workout. Again, you should consult your physician to ensure you maximize the efficacy of your routine.
When starting to exercise, always remember starting slowly is OK. You can even start with five minutes per day. The point is, you can always build on consistency. For more health benefits, you can aim for 60 minutes of physical activity most days of the week.
Conclusion- The Numerous Health Benefits of Walking
The benefits of walking have been well documented and researched. They range from reduced cardiovascular disease, reduced excess body fat, strengthened bones, and increased muscle strength and endurance.
Combining these benefits with a healthy diet, research-backed supplements, and a healthy mindset creates a recipe for long-term health. At Phytage Laboratories, we believe you should have access to supplements that simplify your quest for a long-term healthy lifestyle.
Whether you need Blood Pressure 911, Urgent Liver Repair, or Acid Reflux 911, our products ensure you get the most out of your healthy diet and exercise.
Contact us today to learn more about how our products can help improve your lifestyle.