A Healthy Vision

Courtesy of Independent Health’s Corporate Wellness Team

With May being National Walking Month, Independent Health would like to remind you that walking is an excellent form of exercise for people of all ages and abilities. Whether it’s walking the kids to school, heading to your favorite coffee shop on foot or getting your daily exercise by taking a stroll around your neighborhood, make sure you get some extra steps in this month. 

Although it may seem to be a simple activity, there are many health benefits to walking, including: 

• Burning calories to help you lose weight or keep it off. 
• Increased heart and lung fitness. 
• Lowered blood pressure. 
• Improved flexibility, balance and posture. 
• Stronger bones and muscles in your feet, legs, hips and torso. 
• Relieving stress and anxiety. 
• Stimulating the release of endorphins, which can help boost your mood. 
• Better sleep quality and sleep efficiency. 
• Exposure to fresh air and sunlight.  

The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity per week. A brisk walk (2.5 miles per hour) for 30 minutes, five days a week will have you easily meeting that recommendation. Here are some tips to consider when it comes to a walking workout: 

• Make sure you wear proper walking shoes to help support your feet properly and protect against blisters and sores. 

• If you are a beginner, start with a 15-minute walk at an easy pace. Walk five days the first week. You want to build a habit, so consistency is important. 

• Bend your arms at 90 degrees and swing them naturally front to back as you walk. You can add power and speed by using your arms effectively.   

• Walk with shoulders back and relaxed. Good posture for walking allows you to breathe well. If you feel strain in your lower back, you’re probably leaning forward or not in a relaxed position. 

• Add some fun to your routine by walking with a friend, family member or pet. 

• For more experienced walkers who are looking to step up their routine, add in walking variations like using Nordic Poles to increase heart work, changing up the speed every few minutes, trying some walking lunges or finding a hill to walk up and down.   

• Don’t forget to cool down by spending a few minutes slowing your stride. A sudden stop in activity can cause dizziness. Stretch and rehydrate after you’ve completed your walk.  

As always, contact your doctor before starting a new fitness program, particularly if you are overweight, haven’t exercised in a long time or have a medical condition.