Walking is a great way to improve or maintain your overall health; just 30 minutes every day can increase cardiovascular health, strengthen bones and muscles, reduce excess body fat, and boost your endurance and energy level. It reduces the risk of developing heart disease, diabetes, osteoporosis, and becoming overweight. Literally, it’s the cheapest and the safest exercise you can perform; it requires minimal equipment and can be done at any time of the day. Guaranteed no side effects if done in a smart way!
Health benefits of walking
When you walk you carry your own body, which is known as a weight-bearing exercise, says occupational therapist in Miami. Benefits of such exercise include:
- increased cardiovascular and pulmonary (heart and lung) activity
- reduced risk of heart disease and stroke
- improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain, and diabetes
- stronger bones and improved balance
- increased muscle strength and endurance
- reduced body fat and balanced weight
Walking for 30 minutes a day: make it a habit!
To get the health benefits, you have to walk briskly for at least 30 minutes on most days of the week. “Brisk” means that you can still talk, but not sing, and you may be puffing slightly. Moderate activities such as walking pose minimal health risks, but if you have a medical condition, you should consult with your doctor prior to starting any new exercise program.
If it’s too difficult to walk for 30 minutes at a time, do regular smaller bouts (10 minutes) three times per day and gradually build up to longer sessions. Start with little changes in your daily activities:
- Take the stairs instead of the elevator (for at least part of the way).
- Get off public transport one stop earlier and walk.
- Avoid driving to the nearby locations.
- Walk the dog (or your neighbor’s dog).
- Wear a pedometer to track your progress and stay motivated! The recommended amount of steps to achieve health benefits is at least 10,000.
Occupational therapist in Miami on how to make walking a pleasure
For most people, physical activities are rarely associated with joy and comfort. However, walking is one of the exercises that can easily become an enjoyable activity. Here is how you can get the most of it:
- Walking fast burns more kilojoules per hour than walking slowly, but this doesn’t mean you have to push yourself until you’re breathless. Instead, pace yourself so that you can still talk. This simple rule of thumb means that you walk safely within your target heart rate, which brings about more health gains.
- Walking is a low-cost form of exercise. However, you need to choose the right type of shoes or you risk foot or shin pain, blisters, and injuries to soft tissue. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches the ground before your toes. Whenever possible, walk on grass or sand (instead of concrete) to smooth the impact, suggests occupational therapist in Miami.
- Pick different routes so you don’t get tired of seeing the same sights.
- Walk at various times of the day. The sights you see first thing in the morning are different from those in the afternoon–you may even want to grab your phone with you and take some pictures of beautiful sunsets!
- Turn on the music. You don’t have to, but if you like listening to music, do it while you walk! Dynamic music will help you keep the pace and will distract you from thinking about how many kilometers are still ahead.
- Explore new places, travel, and visit national parks and reserves! Have you ever noticed that you can easily walk all day long in a new city going sightseeing? Well, this also counts as an exercise. A walk in nature will bring you even more pleasure, clear your mind, rest your eyes, and supply you with fresh air.
- Turn walking into an enjoyable social occasion: find a walking mate! If no one from your friends or family is willing to join you, you can join various clubs or initiatives. Some may target specific groups (i.e., women, elderly, mothers) but all of them provide a great opportunity to meet new people. You can also start your own walking initiative and promote it on social media!
- The last–but definitely not the least–walk a dog! Of course, don’t get a pet if you can’t make the commitment, however, you can always think of a friend who has a dog; your friends will enjoy a little break and you can enjoy a playful companion!
Want to know more about our occupational therapist in Miami?
We provide hand therapy for various hand-related conditions, physical therapy, and massage therapy. Our Miami clinic offers an open and friendly environment where you will feel comfortable being treated by an OT/CHT in a one-on-one setting.
The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.