When it comes to exercising, there are always new crazes and fads to try out, but for many people, good old-fashioned walking is the best way to get into shape. Walking for fitness can be invigorating, and its simplicity and convenience make it a great option for nearly anyone.
Being sedentary can have a detriment effect on our well-being, especially as we grow older. When you add regular walking to your routine, you’ll enjoy these benefits:
– Reduced risk of heart disease
– Improved cardiovascular endurance
– More toned lower body muscles
– Weight loss or maintenance when paired with a sensible diet. Walking burns 80 to 110 calories per hour, depending on your speed.
Choosing the Right Walking Shoes
One of the things that makes walking an attractive exercise option is convenience. You only need one piece of equipment: a good pair of walking shoes!
When choosing shoes, prioritize function over fashion. Poorly-fitting shoes can hurt your stride and even cause pain in other parts of your body, like your back.
When trying on shoes, make sure the balls of your feet rest where the shoe bends while walking. Look for shoes that have lots of impact-absorbing cushioning, and shop at the end of the day. Your feet swell a bit throughout the day, and if you wait to try on new pairs of shoes, you’ll ensure you aren’t selecting a too-small pair.
After making your purchase, plan to replace your shoes after walking 300 to 500 miles.
Creating a Routine
You don’t have to work out like a maniac to get health benefits. Walking for just 12 minutes every other day delivers benefits, but we recommend striving for 30 minutes a day, five days a week. If you want to be more active, aim for 10,000 steps a day.
Wearing a pedometer can help you easily track your progress. Remember to walk briskly to boost your cardiovascular health, stay hydrated and make time each day to get your steps in.
If you have trouble getting started, try walking with a friend or in nature. Get off your bus a few stops earlier than normal, walk when running errands or invest in a treadmill if the weather makes you less inclined to hit the sidewalks.
Pay Attention to Pain
Walking is generally a gentle exercise, but don’t ignore pain if you notice it. Problems in the ankles and feet can create imbalances that may cause pain in your knees, lower back or hips. If you notice pain following your walks, contact our chiropractors in Vancouver WA. We can treat your injuries and get you back on track!