Walking is one of the simplest ways people can start down a path toward better health. Adults should get at least 150 minutes of moderate-intensity aerobic activity each week. But the benefits from walking don’t mean you need to spend hours doing it every time. Going for walks for just a few minutes multiple times a week can help you improve your health.
Your strides add up
The health benefits of walking include:
- Lowering your risk for heart disease, type 2 diabetes, high cholesterol and high blood pressure.
- Boosting your mood.
- Burning more calories.
- Strengthening your bones and muscles.
That’s not all — research also suggests that exercise may help keep your brain healthy and could stave off dementia.
Step up for better health
Joining the many Americans already walking is a great first step for a healthy lifestyle. But as you begin this exercise journey, keep these tips in mind:
- Try to walk every day. But if you can’t, walk for just a few days a week at first. Start with 10 to 15 minutes. Increase the length of your walks over time.
- Use proper form. Keep your head up and your shoulders slightly back and down. Step lightly, rolling from heel to toe with each step. Let your arms swing naturally from your shoulders, not your elbows.
- Take strides anywhere. You can stroll to a place, such as a store or to work. Or look for a path near your home or office. To keep safe, walk with a group. Stay aware of your surroundings.
Walking can be an easy exercise to do for almost anyone. But if you have a chronic condition such as heart disease or diabetes, check with your health care provider before beginning a new fitness routine.