Spending the entire day in the office, under stress, makes people crave relaxation. So, as soon as you get home, the only thing you want to do is plop down on the couch and watch a movie or the current TV series, even though you know that walking is good for your health.
But the body needs to move: just a little, like a 30-minute walk each day, to enjoy the benefits that a simple walk can bring to our health.
In this article, you will discover why walking is good for your health: you will see the benefits and our practical tips to turn walking into a habit.
Why is walking good for your health?
Taking a 20-30 minute walk each day is a natural remedy for your health.
Indeed, while walking helps burn calories on the one hand, it can perform some functions that improve the physical and mental well-being of the person on the other.
Therefore, don’t consider it just as an activity that allows you to lose weight but also as a way to feel good about yourself, both physically and mentally.
Walking half an hour a day will allow you to enjoy the following benefits.
Improves blood circulation
Walking helps increase the elasticity of blood vessels: blood encounters less resistance, and blood pressure and cholesterol decrease.
This results in less risk of heart attacks and strokes, as well as preventing heart problems.
Improves cardiac activity
A simple physical activity like walking stimulates the growth of heart mass, making it more efficient.
Reduces cellulite by massaging yourself
Many areas of the soles of your feet are connected to some organs of the body: by walking, you will compress and relax their vascular system, producing a beneficial and toning massage for the internal body.
Therefore, every step, combined with better cardiovascular circulation, becomes a massage capable of combating cellulite and relocating subcutaneous fat.
Improves mood
Walking relaxes. And when you relax, the mind feels better and reduces depressive levels: by walking, you will provide yourself with peaceful sleep and greater emotional and mental satisfaction.
In fact, muscle activation stimulates the release of endorphins and serotonin, substances that can guarantee you a general sense of well-being.
Tones muscles and strengthens bones
When you walk, muscle fiber oxygenates and strengthens. And since you engage the major muscles of the body in movement, you will benefit from general toning.
Moreover, you strengthen your bones and keep the skeletal tissue young.
Reduces the risk of breast cancer
According to a study by researchers from the American Cancer Society published in Cancer Epidemiology, Biomarkers & Prevention (journal of the American Association for Cancer Research), the risk of breast cancer can decrease by 10% in menopausal women who walk at least 30 minutes a day, compared to women with sedentary lifestyles.
Keeps joints and the respiratory system elastic
Joints in tendons and ligaments remain very elastic thanks to the stimulation of natural movement.
The same goes for the respiratory system, as the muscles of the chest, by strengthening, increase the available space for the lungs to expand when filled with oxygen.
Helps with weight loss
Deliberately left for last to highlight its less known benefits, walking is undoubtedly an excellent way to lose weight.
Combining a healthy diet with walking, as well as a certain amount of consistency, allows your body to burn fat, ensuring weight loss and maintaining your ideal weight.
Of course, the number of calories burned, with the same timing and distance covered, varies from person to person: factors such as weight, age, and gender are crucial in fat loss.
It is also recommended to engage in suitable physical activity in combination to help you lose weight more quickly.
It all starts with the mind: 6 mindset tips
Often what makes us give up a simple walk, as well as sports activities, is the lack of a goal and a method that give us the right push to pursue our purpose.
That’s why, to turn an activity into a routine, even a walk, you need to work on the mind first rather than the body.
Let’s see the mindset tips to help you build your walking routine.
Start with why
Before any question, the crucial question you need to ask yourself is “Why do I want to start walking?”
Often, people settle for the most obvious answer, namely “Because I want to lose weight”. But if you dig deeper, you will discover that the real reason you want to do it comes from a deeper thought.
Set the goal
At this point, you need to set the goal to pursue such as “I want to walk 3 kilometers a day” or “Every morning, before breakfast, I want to walk 10 minutes”.
Visualize your future “self”
It might seem silly, but focusing on your future self, the person who will be able to walk kilometers and kilometers a day, is a great way not to lose heart during the construction of your routine.
Start small
Wanting too much is counterproductive, at least at the beginning. To turn an activity into a routine, you have to start in small doses.
In the previous example, we deliberately wrote “I want to walk 3 kilometers a day”: it’s a bit too much for beginners, don’t you think?
A good piece of advice is, for example, to start by walking 3 kilometers but weekly! Otherwise, the risk is not being able to meet the set goal.
The result of this? You get discouraged and abandon walking.
Be consistent
It takes time to see results. The same goes for building a routine: at first, it may seem strange.
You might feel out of place, unenthusiastic. But it takes about 3 months to build a routine: after that, everything will be easier and more enjoyable!
Track your progress
Tracking your progress allows you to monitor your activity: apps like Runtastic track the route, monitor burned calories, and timing.
Having your “history” in view will help you see your improvements over time: it’s a great way to maintain a positive mindset!
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