ISLAMABAD, DEC 18 (ONLINE): Not to brag, but I\u2019m super good at walking. Not putting one foot in front of the other, though I manage that just fine, but at getting out there every day. My husband and I walk for about 25 minutes every morning \u2014 in the heat, the snow, in the rain, and even on Sundays when we stayed up late the night before.<\/p>\n
We have a secret weapon that gets us out of the house: our big, black, possibly-a-Labradoodle, rescue dog, Daisy. She doesn\u2019t understand \u201cIt\u2019s too hot\u201d or \u201cLet\u2019s just skip today.\u201d So off we go, around the neighborhood and along the creek so Daisy can get her paws wet.<\/p>\n
Those walks aren\u2019t just exercise for the dog, they\u2019re good for my husband and me, too. They boost our physical health and our mental health, and they help us get the exercise we need. \u201cWalking is an ideal option in terms of physical activity. It requires no specialized skill \u2014 everyone knows how to walk. It\u2019s low impact and safe,\u201d Dr. Cedric Bryant, president and chief science officer of the American Council on Exercise, tells TODAY.<\/p>\n
Sure, life is probably hectic and staying in bed a few minutes longer seems like a better idea than suiting up to go outside. But getting that walk in is worth it. And you don\u2019t have to take my word for it \u2014 health experts are bullish on the benefits of walking.<\/p>\n
The physical benefits of walking
\n\u201cMany of the systems of the body can benefit from walking,\u201d Bryant said. Walking can help:
\n\u2022\tImprove your cardiovascular health and function
\n\u2022\tIncrease your aerobic capacity
\n\u2022\tImprove blood pressure
\n\u2022\tControl your blood sugar and reduce your risk of diabetes
\n\u2022\tIncrease your metabolism
\n\u2022\tMaintain your weight
\n\u2022\tReduce your risk or osteoarthritis
\n\u2022\tMaintain mobility
\nThe U.S. Department of Health and Human Services recommends moderate-intensity aerobic exercise for 150 to 300 minutes a week, so 30 minutes of brisk walking for five days a week gets you into the low end of that range.<\/p>\n
If you\u2019re walking to manage your weight or lose weight, you\u2019ll probably want to walk for longer. Bryant said to work up to 45 to 60 minutes of walking most days. That doesn\u2019t have to be all at once, though. A 30-minute morning walk and a 20-minute walk after dinner would count.
\nIf you\u2019ve built a walking routine and you want to make your walks more challenging, try wearing a weighted vest or working hills into your walk, Bryant said.<\/p>\n
The mental benefits of walking
\nWalking can help improve your psychological and mental health, especially if you walk outdoors.
\n\u201cWalking outside, being in nature, and getting out of the same place allows you to decompress, understand what\u2019s been going on and refocus,\u201d Dr. Mark A. Slabaugh, an orthopedic sports medicine surgeon at Mercy Medical Center in Baltimore, Maryland, tells TODAY. \u201cIn my experience, it helps you to be able to almost meditate, to get in touch with your thoughts, to understand what\u2019s important and to relax.\u201d
\nBryant is also a fan of getting outdoors for your walk: \u201cThere are so many wonderful benefits in terms of being able to have that positive distraction, a change in scenery, and getting sunlight and fresh air,\u201d he says.<\/p>\n
Taking a walk with a family member or friend, if you stay safely apart, gives you a dose of socializing that is also good for your mental health.
\nA walk can also help clear your mind and enhance your creativity. \u201cI use walking on a personal level when I\u2019m writing an article or editing a book \u2014 when I get stuck, I go out and walk,\u201d Bryant says.<\/p>\n
A hard habit to break
\nOnce you start your walking habit, you\u2019ll probably find that you like it so much you\u2019ll increase it. \u201cIt starts to spiral upwards. If you\u2019re walking for five minutes you might increase it to 10,\u201d Slabaugh says. \u201cThat good upward trend helps you in many different ways.\u201d You\u2019ll be more motivated, have better mental health, make better food decisions, and make positive choices that maintain your walking habit.<\/p>\n","protected":false},"excerpt":{"rendered":"
ISLAMABAD, DEC 18 (ONLINE): Not to brag, but I\u2019m super good at walking. Not putting one foot in front of the other, though I manage that just fine, but at getting out there every day. My husband and I walk for about 25 minutes every […]<\/p>\n
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