Walking is a great way to improve your health and is one of the easiest forms of exercise as no equipment is needed. Walking also can help reduce and manage stress and anxiety.

Walking is one of the most overlooked forms of exercise.  You do not need expensive equipment, it is simple, it is free and you can do it no matter what the weather is outside.

Walking is easy to fit into your everyday life and has some amazing benefits.

• It burns calories. Calorie burn depends on several factors – walking speed, distance walked, and terrain with uphill burning more calories than walking on flat ground.   Brisk walking is an easy way to get more active
• Heart Health. Walking 5 days per week for a minimum of 30 min per day may reduce your risk of coronary heart disease by 19%.  Increasing distance and length of time your walk will reduce the risk even more.
• Walking can ease joint pain by lubricating the joints.
• Walking can help boost your immune system. People who walk on average have fewer sick days and fewer upper respiratory tract infections.
• Going for a walk when you are tired can boost your energy better than taking a cup of coffee. Walking will increase oxygen throughout your body and increase your feel good endorphins
• Walking helps to reduce anxiety, depression and overall negative outlook. It can also boost your self esteem.  All of these will help your mental health and confidence.
• Walking at an average pace rather than a slow pace can help reduce early death by 20%. This is due to the increased cardiovascular health from being active.

Your calves and Achilles are the most common places for injuries when walking.  So make sure you warm up prior to walking.  Generally a good warm up for walking is to start a little slow and warm up your muscles and then pick up the pace.  Following the walk do some cool down stretches including stretches for calves, hamstrings and hip flexors.  Finally make sure to drink water to prevent dehydration which can lead to cramps and injuries.

Sometimes when you begin an active lifestyle it is hard to keep yourself motivated.  Try to aim for 10,000 steps a day to gain the health benefits from walking.  Here are some good ways to get walking into your daily routine.

• Park way out in the parking lot as this will increase your daily walking
• Use the stairs rather than the elevator
• Leave your car behind for short journeys
• Suggest a walk rather than a trip to the coffee shop to catch up with friends
• Get up and walk, rather than using the phone, to talk to family or coworkers who are in the same building as you. I know my nieces would be in the same apartment and would text rather than getting up and talking to each other directly.

If you are in pain and would like to see a physical therapist to talk to about getting help please contact us at 414-235-3660 for your free screening.