Walking is a daily activity that offers many benefits. It is accessible to almost everyone and can improve mental and physical health. Experts from the University of Alabama at Birmingham have studied the benefits of walking and give five tips for getting started.
“There are many ways people can customize their walking session, including changing the intensity, duration and terrain,” said Kelley Pettee Gabriel, Ph.D., professor at UAB Department of Epidemiology and associate dean for research in School of Public Health. “No matter your age, your movement capacity or your environment, you can enjoy the benefits of walking. »
Walking or rolling if you use a wheelchair benefits everyone by promoting overall health and well-being. It helps manage weight, reduces the risk of disease, including heart disease, and improves overall physical and mental well-being.
“Our bodies are made to move; movement releases endorphins, which makes us happier and more clear-headed,” Gabriel said.
Find a safe environment
Walking is a great starting point for improving health since it doesn’t require a gym membership or a lot of equipment. Gabriel says the first step is to find a safe place to walk. This could be a public space or a neighborhood depending on the person and where they live.
“You can walk anywhere: on a treadmill, on a trail, in your neighborhood or at a local mall,” Gabriel said. “Safety is the most important thing. If you’re not comfortable, you won’t have a good ride.
Choose a well-lit location, especially for early morning or evening walks. Good lighting helps walkers see the path and makes it visible to others. The National Highway Traffic Safety Administration advises obeying traffic laws and walking as far away from traffic as possible if a sidewalk is not available.
Plan your walks
When starting to walk, Gabriel suggests planning ahead for consistency, safety and motivation. She suggests using a calendar to plan walks and trying to walk at the same time to help maintain accountability and avoid scheduling conflicts.
“Decide how long or how far you want to walk each time,” Gabriel said. “You may want to start with 15 minutes of walking and work your way up to 30 minutes or more. Life can be unpredictable, so if you miss a walk, don’t get discouraged. Simply adjust your schedule to get back on track.
Exploring new parks, trails or different neighborhoods makes walks appealing. Gabriel suggests starting with shorter walks and gradually increasing as fitness improves.
Follow your steps
Pedometers or fitness trackers can vary in terms of features such as sleep and heart rate tracking; However, Gabriel says, a basic step counter is enough to get started.
“A pedometer is helpful for tracking distance,” she said. “About 2,000 steps equals a mile, so this can be used as a gauge.”
Tracking steps can help individuals set goals and track their progress. Studies have shown that approximately 7,500 steps per day or 30 minutes of moderate physical activity reflect public health guidelines; however, individuals can set a goal and gradually increase it as activity levels increase.
Start slowly
“If I give advice to those new to walking, I always recommend starting slowly,” Gabriel said. “Walking doesn’t have to be competitive, so you can take it at your own pace. »
Starting with 10 to 15 minutes of walking will help the body gradually adapt to the new activity without it being overwhelming. Warming up with gentle stretches can help prepare the muscles and promote gradual improvement.
Gentle stretching before and after a walk is beneficial, especially as walks get longer. This helps prevent injuries and pain that would prevent someone from walking regularly.
Staying hydrated before, during and after walking can help support overall health and performance. Gabriel says to bring a bottle of water or have one in the car before and after the walk.
“Overall, observe how the body feels during and after walks,” Gabriel said. “If pain or discomfort occurs, slow down or take a break. It is important to avoid attacking too hard and too soon.
Stay comfortable
Part of staying motivated and having a good walk is staying comfortable by wearing the right outfit.
“Depending on the weather, dressing in layers makes it easy to adjust to stay warm or cool,” Gabriel said. “Some might like a moisture-wicking fabric to keep sweat away, but anything you feel comfortable in is good walking gear.”
It is important to protect the skin from UV rays when walking outdoors. Gabriel recommends applying sunscreen or wearing a hat.
Investing in a pair of comfortable, supportive walking shoes can prevent foot pain and injuries. Brent Haverstock, DPMco-director of Advanced Limb Preservation Clinic at UABrecommends choosing running shoes for walking, as running shoes often provide more support. He suggests visiting a reputable running shoe store to properly measure and evaluate the foot.
“With the many shoe options available, it’s important to find what’s comfortable and meets your needs,” Haverstock said. “Running shoes typically last 300 to 500 miles, so I recommend replacing them every six months. However, you may need to replace them sooner if the tread and bead start to show signs of wear.