Simple 30-minute walking program offers multiple health benefits
According to the American Heart Association (AHA), walking is the most popular form of exercise in the U.S. One of the biggest ways someone can relax and unwind while also improving ones mental and physical health is a 30-minute walk.
Working out can be something that many individuals struggle to fit into the day. Most workouts require equipment or traveling to a gym, but walking is completely free and can be done anywhere.
According to AHA, research has shown that walking at a lively pace at least 150 minutes a week or 30 minutes for five days, can help you: -- Think better, feel better and sleep better. -- Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer.
-- Improve your blood pressure, blood sugar and blood cholesterol levels.
-- Increase your energy and stamina. -- Improve your mental and emotional well-being and reduce risk of depression.
-- Improve memory and reduce your risk of dementia.
-- Boost bone strength and reduce your risk of osteoporosis.
-- Prevent weight gain. Although 150 minutes seems like a lot, even the shortest amount of activity adds up. There are many easy and fun ways to add steps into the day: grab the leash and take the dog out for a walk, park a bit farther from an entrance for the extra distance, take the stairs instead of the elevator or catch up with a friend in person or on the phone while walking around the block.
“Everyone can experience the health benefits of physical activity no matter someone’s age, abilities, shape, or size. If you’re not sure about becoming active or boosting your level of physical activity because you’re afraid of getting hurt, the good news is that moderate-intensity aerobic activity, such as brisk walking, is generally safe for most people,” says Aspirus Cardiologist Timothy Logemann, MD, FACC, FACP.
No matter when or how someone starts, staying active is a crucial part in maintaining a person’s health and well-being. Getting started is the first step and soon taking extra ones throughout the day will be “a walk in the park.”
