3 Reasons Why Walking Makes Great Exercise if You’re Usually Sedentary
Walking is, without a doubt, the ideal exercise for sedentary people to do. Not only does it help one improve his/her health, but it also results in weight loss with little to no investment in equipment.
1) Improved Health
Several studies have all proven the same thing – a regular walking program reduces the risk of getting diabetes, heart disease and osteoporosis-related falls.
Sedentary people tend to have elevated blood sugar levels when uncontrolled. However, walking, when coupled with a sensible, healthy eating plan, reduces the risk of high blood sugar, known as pre-diabetes. In many cases, the individual can come off of the medication necessary to control it.
Even moderate-intensity exercise, like walking, lowers the risk of heart disease. Oddly enough, intense walking does not diminish the risk much more than moderate walking, proving that just getting out and walking at a brisk pace reduces the risk.
While walking does not cure osteoporosis, it does counteract the effects of having it – namely reducing the risk of falls which can result in bone breakage. Walking strengthens the muscles supporting joints and improves balance and flexibility, thus increasing stability and reducing the chances of falling.
2) Weight Loss
As far as weight is concerned, being sedentary usually ranges from being at least overweight to obese. As you know, this brings on a range of health problems itself; however, exercising like walking helps burn off calories. If you burn more calories than you eat, you will lose weight. A weekly deficit of 3,500 will result in a pound lost. Broken down, this averages out to 500 calories per day. A 200-pound person walking 30 minutes per day at three mph will burn about 150 calories. The other 350 calories are easily attained through healthy, low-calorie food choices.
3) No Equipment Required
Walking can be done almost anywhere. All you need is a good pair of walking shoes fitted to your feet. A pedometer is nice to track how many steps you are taking per day, but not necessary.
With some thought, it is easy to maximize the number of steps taken each day. For example, park at the far end of the lot and walk the rest of the way. This works whether at work, the grocery store or the shopping mall.
If you take public transportation to work, get off a stop or two before or after your closest stop and walk in the rest of the way. When faced with the choice of taking the elevator or stairs, choose the stairs.
Other Reason
No membership required – Unlike many other forms of exercise, no gym membership is required either. Walk for free in a local park, hiking trails or just around the block in your neighbourhood.
Walk with a friend – If motivation is an issue, start walking with a friend or neighbour who wants to exercise. Being responsible to each other is a great motivator to not missing a walking session because each of you doesn’t want to let the other person down.
Because of its simplicity and the health benefits derived, walking makes a great exercise to start with when coming off a sedentary period and getting back in the exercise game.
