Take a Step Towards Better Health – Make Walking a Part of Your Daily Routine

For many of us, walking is an integral part of our daily lives. Whether it’s the short trek from home to the train station, a trip to the grocery store, or a leisurely stroll in the park on a Saturday morning with our furry companions, walking is something we do almost without thinking. In fact, one hour of walking at a moderate pace burns almost as many calories as 30 minutes of exercising with a skipping rope! However, despite how simple and easily accessible it is, the power of walking is often taken for granted when it comes to our fitness routines – the chances are, it’s much better for your health than you might have ever realised.

From boosting your cardiovascular health and strengthening your muscles to reducing stress and improving your mood, walking is one of the best ways you can move towards better physical and mental health.

You might be thinking, “Where’s the time?” but with our top 9 tips for making walking a part of your daily routine, squeezing more steps into your day will quickly feel like a walk in the park…

Why is Walking Good for You?

When rushing from A to B, you might not think about just how much work your body’s doing to get you there. However, walking is a simple, effective, and often underestimated way to work out your whole body and level up your health.

Reduced Risk of Developing Osteoporosis:

As we age, our bodies tend to reabsorb the minerals that make bones instead of utilizing them in bone regeneration. Walking is a weight-bearing exercise that puts stress on our bones, helping to increase bone density and thus prevent osteoporosis. This means that walking can be a particularly good exercise for older adults whose osteoporosis risk level is higher due to their age. This can reduce the risk of breaks and fractures, which can lead to reduced mobility, disability, and long-term care needs.

Enhanced Balance and Coordination

Regular walking can improve balance and coordination, reducing the risk of falls and related injuries, especially in older adults. Better balance can also improve your overall mobility and flexibility, making day-to-day life easier and reducing levels of musculoskeletal discomfort.

Better Immune Function

Exercise, including walking, can stimulate the immune system and help to reduce your risk of infections or illnesses. With a stronger immune system, you’ll be more resilient to illness, making you feel happier and more productive.

Improved Sleep Quality

Physical activity, including walking, can improve the quality and duration of your sleep, which is essential for supporting every aspect of your physical and mental health and wellbeing.

Increased Energy Levels

Walking can help increase your energy levels and reduce fatigue, which can have a significant positive impact on your daily life and productivity levels. Having more of a spring in your step can also improve your overall mood and motivation.

Helps You to Maintain a Healthy Weight

Exercise is, of course, one of the best ways you can keep your weight at a healthy level and lose any excess fat. But when we think of exercise, we often only think of higher-intensity sports like running or HIIT workouts, when simply walking can be a brilliant way to add physical activity into your routine and keep your weight in check.

Prevents and Manages Chronic Conditions

Physical activity can help prevent and manage chronic conditions like cancer, heart disease, hypertension, stroke, and type 2 diabetes.

Improved Cardiovascular Fitness

Regular exercise can improve your cardiovascular fitness and strengthen your bones and muscles. No more getting out of puff walking up the stairs!

Mental Health Benefits

Walking can offer you so many physical health benefits, but what about the positive impact it can have on your mental health?

Improved Mood

Walking has been shown to improve mood and reduce symptoms of depression and anxiety. This is because when exercising, the body releases endorphins – smile-boosting hormones that promote feelings of happiness and reduce stress.

Increased Levels of Creativity

Did you know that engaging in physical activity (like walking) before sitting down to focus on a creative task can boost your creativity and problem-solving abilities? This is because exercise like walking can stimulate the brain and encourage the generation of new ideas. So, if you’ve been putting off dealing with that problem, set yourself up to handle it better: go for a walk and give your brain a chance to problem-solve faster and more efficiently.

Enhanced Cognitive Function

The increased blood flow and oxygen to the brain during exercise can improve cognitive performance. This means that walking more could mean better memory, heightened attention levels, and the ability to learn new things more easily.

Reduced Brain Fog

We’ve all felt that mid-afternoon productivity slump where the smallest of tasks feel impossible to complete without a coffee and a few biscuits. But have you ever thought that being too sedentary might be the problem? Research shows that sitting down for long periods can cause brain fog and reduce mental clarity. On the other hand, walking can help clear the mind and improve your focus and productivity.

Higher Levels of Self-Esteem

Regular exercise, including walking, can boost self-esteem and confidence. This can improve your mental wellbeing and help you approach life with a more positive outlook.

Better Cognitive Mapping

Walking supports the function of cognitive mapping – your internal GPS system. This can improve your spatial awareness and navigation abilities.

Enhanced Sensory Perception

During exercise, levels of neural activity increase, improving how your brain interacts with your body. This means that getting your steps in could improve your sensory perception, including your vision and hearing – making you more aware of your surroundings. This can make it easier to enter a mindful state, helping you stay present, calm, and in control of your emotions.

So, whether it’s footpaths or pavements, lace up your walking shoes and get out the front door to experience the physical and mental health benefits walking could offer both your brain and your body.

How Can You Walk More Often? 9 Tips to Make Walking a Part of Your Daily Routine

Make Your Goals Achievable

Incorporating more walking into your day doesn’t mean you’ve got to do it at the expense of the rest of your commitments. For most of us, a two-hour walk after work simply isn’t achievable, especially during the winter months when we’re short on daylight hours. However, even if your daily life is jam-packed with work and personal commitments, nearly all of us can fit some more walking in. Remember: your goals don’t have to be big. Start small with a 10-minute walk during your lunch break, by deciding to take the stairs instead of the lift, or get off the tube one stop early so you can walk the last stretch. A little goes a long way.

Walk with a Friend

Having a companion can make you feel more motivated and hold you accountable for exercising. This makes it much more likely that you’ll stick to your routine. Chatting can also make the time go by more quickly and give you an even better cardiovascular workout!

Learn More About the Area as You Walk

While you walk, stop and look at any information boards, monuments, or landmarks. Whether in an urban or rural environment, learning about the area you’re walking in can be really interesting and help you feel more connected to your surroundings.

Try Mindful Walking

Mindful walking involves paying close attention to your surroundings and the physical sensations in your body as you walk. This can be a great way to reduce stress and improve focus – it can also help you fully appreciate nature’s beauty.

Give Yourself a Mission

Setting goals for your walk can provide you with a sense of purpose and accomplishment. You might try tracking your step count, monitoring your heart rate, or searching for a particular type of plant or animal.

Look Out for Plants and Animals

Whether you’re in the city or the middle of the woods, there’s almost always trees, plants, and animals to notice. You could use an app to help you identify different types of plants and creatures along your route. This can be a great way to learn more about the local ecosystem and appreciate the natural world more.

Phone a Friend

Use your walking time to catch up with a friend or family member. This can help you feel more connected to your loved ones while also getting in some exercise.

Get Lost on Purpose

Exploring a new route can be a fun way to mix up your walking routine and discover new sights and sounds. Be sure to stay safe by using your phone, a map, or a GPS device and always let someone know where you’re going and what time you expect to be home.

Motivate Yourself to Become Fitter

Using a smartwatch or step-tracking app can help you track your progress over time and motivate yourself to get fitter. You’ll probably find that this makes you want to make healthier diet choices throughout the day too.

These tips can help you learn to love walking for how it makes you feel, both emotionally and physically. A busy schedule doesn’t have to hold you back from improving your health and wellbeing – all you need to do is put one foot in front of the other.

What Can You Do to Make Your Walk Even More Physically Challenging?

To get even fitter, you can make your walk more physically demanding. These tips can help you get started:

Increase Your Walk’s Intensity

Up your walking pace or incorporate more uphill routes. Challenge yourself, but remember to build things up gradually to prevent injury or over-exertion.

Incorporate Interval Training

Alternating periods of brisk walking with leisurely walking can help improve your cardiovascular fitness and burn more calories. You could experiment with different interval times to find out what works best.

Add Weights

Hold weights or wear a weighted vest to add resistance and increase the intensity of your walk. This can help you build muscle and burn more calories. Alternatively, if you go off walking for the day and pack a picnic into your rucksack, you might find you get just as good a workout!

Focus on Posture and Technique

Try to walk with your shoulders back, head up, and core engaged. Good posture and proper walking techniques can help engage more muscles and reduce your risk of injury.

Wear Appropriate Shoes and Clothing

Wear layers in colder weather and breathable clothing in warmer weather so you’re comfortable and can enjoy your walk to the full.

By following these tips, not only can you get even more benefits from your walk, but you can also make getting your steps in much more enjoyable. With consistent effort, you can increase your endurance, strength, and overall fitness level, helping you get more out of your life.

Start Walking Today and Feel The Difference

There’s no denying that walking is a fantastic way to improve your physical and mental wellbeing. It’s often accessible, affordable, and simple, making it an exercise option that almost anyone can benefit from, no matter how busy you are.

Let’s take a step towards better health together. Whether you’re aiming to increase your endurance, reduce stress, or just take in some fresh air and enjoy the scenery, walking can help you achieve it all.

So, get moving! You won’t regret it.