Who knew the age-old method of moving our bodies from one space to another
would be the newest fitness trend?
Walking is one of the most effective tools for weight loss. It's free;
you can walk anywhere; and just need a good pair of walking shoes and
willpower.
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes
of physical activity each week, 5 days a week for adults. You can meet
CDC guidelines with 30-minute walks.
Here are a few different walking methods to try:
Post-meal Walks
Walking after meals can aid digestion and reduce bloating—thus the
somewhat impolite label it's earned. A brisk 15- to 30-minute walk
within an hour after finishing your meal also supports blood sugar control.
Evening activity can also reduce stress and help you sleep better.
Mindful or Intuitive Walks
Heading outside with no planned route or destination and just following
your intuition can free the mind, reduce cortisol and stress, and improve
your mood. Observe your surroundings. Listen to sounds of nature. Enjoy
sun on your face.
5-Minute Breaks
The World Health Organization (WHO) warns that sedentary behaviors are
a leading cause of disease and disability. If you work at a computer or
remain seated most of the day, health experts recommend that you get up
every 30 to 60 minutes and move for 5 minutes. That's the equivalent
of two songs with a couple of dance moves thrown in.
As always, talk with your doctor before beginning any new exercise program.
Ask for your heart rate to be checked. You want to reach 60 to 70% of
your maximum heart rate by increasing the intensity of your walk. Swing
your arms. Walk uphill. Take more steps per minute.
Even the simplest walking habit can help you live a healthier life. Start
the new year by getting off the couch. Whether you walk the neighborhood,
park, mall, gym or home treadmill, just get ready, set and go walking.
Japanese Walks
Also known as interval walking training (IWT), this fitness technique rotates
between three minutes of higher intensity and three minutes of lower-intensity
walking throughout a 30-minute walk. Studies from Japanese researchers
found that it can lead to lower blood pressure, stronger thigh muscles
and better aerobic capacity.
For more information on how we can help you set and realize your exercise
resolutions go to ThibodauxRegionalFitnessCenter.com or call 985.493.4950.