Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. Not only is it free but going for regular walks is one of the best and easiest things you can do, to not only lose weight but even prevent dementia and heart disease. You also get a kick of vitamin D which we all need for healthy bones and fresh air to warn off sickness. If that can't convince you maybe these extra reasons will!
1. Walking gives you energy - Walking is an instant pick-me-up that will boost your mood by releasing hormones that make you feel good and reduce stress. Add some of your favourite music and you have the best natural mood changer you can get! Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, while reducing stress and anxiety. So for positive mental health, walking is an absolute must that I swear by!
2. Walking can help stave off food cravings - When you walk you can combat afternoon energy slumps and the sugar cravings as like any exercise, walking ramps up your levels of endorphins and counteracts cravings for sweets!
3. Walking helps you sleep better - If you're moving, your body has a reason to rest and if you sit down all day at a desk, there's even more reason to get walking so you can nod off quicker at night and sleep more soundly which also improves your mood and food cravings too because when we sleep well, we don't need suagr hits to get us through the day and therefore you won't get so many energy and mood spikes!
4. Walking builds muscle - Give definition to calves, quads and hamstrings while lifting your glutes (bum muscles) with a good, regular walk. Add hill walking into the mix and it’s even more effective. Pay attention to your posture and you’ll also tone your abs and waist by keeping your tummy held in. When you're building muscle you use 3 times more kilojoules as fat does to maintain your body and also powers metabolism which generates the energy to fuel everything your body does including pumping blodd, digesting food and walking and talking. Building muscle also means your clothes will feel looser while you're burning fat!
*Try this walking routine outdoors to help burn more calories and build more muscle than walking alone:
Walk briskly for 2 minutes
High knee walk for 30 secs - bring your knees as high to your chest as you can
Long Stride walk for 30 secs - take bigger steps as long as you can
Walk briskly again and repeat for 10 minutes
Then walk for another 20 minutes at a pace where you are out of breath but can still speak
Hope this helps
Lifestylist Health & Fitness