Walking every day can improve your overall health

*This article was originally published by pt Health, which is part of the Lifemark family

Did you know that walking is a more effective (and healthier) energy boost than grabbing a cup of coffee? Though it sounds too good to be true, walking every day is a simple, free and convenient way to get fit and live a healthier lifestyle.

People of all ages and fitness levels can reap the rewards of walking, which include:

• Losing weight and maintaining a healthy weight
• Strengthening your heart and lungs
• Strengthening your bones and muscles
• Reducing your risk of heart attack, stroke, and even breast cancer
• Preventing or manage conditions like heart disease, high blood pressure, high cholesterol, and diabetes
• Improving joint and muscle pain and stiffness (Some studies have even shown that walking 8 kms per week can help prevent arthritis)
• Improving balance
• Improving mood and reducing anxiety and depression
• Curbing your sugar cravings. Even something as simple as a 15 minutes walk can help with this!

Walking can even help boost your immune system. One study tracked a thousand adults during the cold and flu season. Those who walked for at least 20 minutes a day, 5 days a week, took 43% fewer sick days. If they did get sick, their symptoms were lessened and they weren’t sick for as long as those in the study who were sedentary.

Walk this way

Sadly, most of us don’t get anywhere near the 10,000 steps a day we should be taking.

That sounds like a lot, but doing so ensures we reach the 30 minutes of physical activity the Canadian Society for Exercise Physiology (CSEP) recommends adults exercise for each day.

Some tips to help motivate you:

• Wear a pedometer like Fitbit or use an app that tracks progress so you know where to improve and to use as inspiration as you meet your goals
• Make it fun by walking with a friend or join a walking group

Make sure your posture is good when you’re walking (shoulders back, head up, back straight.) Walk more slowly at the beginning and end of each walk to warm up and cool down.

Make walking a daily habit

Varying where you walk for a change of scenery and terrain can also help keep things interesting. Try:

• Always park farther away
• Use a treadmill and put it on an incline
• Take different paths in different parks or parts of your city
• Choose hilly paths sometimes
• Always take the stairs

Committing to walking at the same time every day can help transform walking into an automatic habit. From there, try to set a new goal, like adding an extra 5 minutes each day until you reach 10,000 steps.

Remember to congratulate yourself when you reach your goals and to set new ones!

If you’re in pain and would like to consult a Lifemark clinician, check out our Locations page to find a Lifemark clinic near you or book online to schedule an appointment.