Exercise doesn’t always need to be vigorous or complicated; regularly taking walks can actually be very beneficial for your health. The benefits are even greater once you start to walk faster, farther, and more frequently.
Walking is a good and simple way to get in your aerobic activity, increase your endurance, and improve your heart health all while burning calories. Regularly walking can also help you to:
- Maintain a healthy weight and lose body fat
Walking Safety
When walking, it’s crucial to prioritize safety. Three key principles can guide you through your walking program and prevent overexertion. Remember, walking is an activity you can sustain throughout your life, so it’s important to pace yourself and gradually increase intensity.
First is the “talk test,” which is crucial during your first six weeks of walking. The talk test implies that you should be able to chat with someone as you walk. If you are too breathless to talk, it’s likely you’re walking too fast for your current fitness level. Even if you walk alone, you can imagine talking or talk to yourself. Do you feel like you could hold a conversation? If not, you might want to slow down.
Second, your walk should be pain-free. If you feel pain or heaviness in your chest, jaw, neck, feet, legs, or back, you should consult your doctor and explain what happened. Try to remember the details: “I was walking uphill,” “It occurred in the first few minutes,” or “The weather was very hot and humid.”
Third, if you feel overly tired for an hour or more after your walk, it was too intense. Your walk should be invigorating, not exhausting. If you feel dizzy or light-headed, it’s time to ease up. If you feel nauseous or are tired for a whole day after walking, take it slower next time. If you can’t sleep at night or feel overly anxious, you’ve probably been overexerting yourself.
The same applies if you lose your “wind” or can’t catch your breath after a few minutes of walking. These are your body’s warning signals. If you have any concerns about extreme fatigue, pain, or discomfort, see your doctor. When walking, remember to pay attention to your body. It may take practice, but you’ll learn that your body really can tell you when to speed up or slow down.
MEDICAL DISCLAIMER
If you experience pain or difficulty with these exercises, stop and consult your healthcare provider (symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath). Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.