The Ultimate Guide to the Health Benefits of Walking

2024-04-16 22:45:00
The health benefits of walking

(Dennis Thompson – HealthDay News) — Walking is one of the best exercises available to the average person, and it can be as easy as leaving your house, experts say. “It’s something you can easily fit into your lifestyle,” said Dr. James McDeavitt, professor of physical medicine and rehabilitation, executive vice president and dean of clinical affairs at Baylor College of Medicine.

Walking has been shown to improve heart health and contribute to better mental health. It may even prevent osteoporosis by strengthening bones, McDeavitt added. Walking also serves as a wonderful entry point for someone looking to improve physical activity, as it involves less wear and tear on the joints than running.

Even for people with health problems that affect mobility, walking is a good exercise option, McDeavitt said. Indoor running tracks provide a safe environment, especially if someone has the company of a caregiver or loved one. However, treadmills and other automated cardiovascular machines should be avoided by people with severe mobility problems, as there is a higher risk of injury with such devices.

Walking prevents osteoporosis, among other health problems (Illustrative image Infobae)

People who have been inactive should start by walking steadily for five to 10 minutes a day, and then gradually increase that time, McDeavitt said. McDeavitt recommends walking at low intensity for longer to get the most out of your walk, rather than trying to power walk.

However, walking at a faster pace can intensify a walk just as much as adding ankle or wrist weights, without the added discomfort, McDeavitt added. Walking shoes should have a stiff rubber or athletic sole, and should fit well with some wiggle room in the toe area, McDeavitt said. People should also purchase shoes with arch support and cushioning, as well as shoes that sit higher on the ankle if they need more stability for walking on uneven terrain.

People who begin to experience rubbing, scuffing or red spots should visit a running shoe store, McDeavitt said. Experts will usually be able to find a shoe that fits a person’s specific needs. Walkers should also feel free to mix in other forms of exercise, to provide the additional benefits of cross training.

“Mixing up your routine will improve cardiovascular fitness, so look to add resistance and strength training with weights to improve bone health,” McDeavitt said in a Baylor news release. “Low-intensity exercise mixed with high-intensity exercises for at least 30 minutes each will allow you to get the most out of your fitness routine and lead to better overall well-being.”

SOURCE: Baylor College of Medicine, news release, April 14, 2024

* Dennis Thompson. HealthDay Reporters ©The New York Times 2024

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