Getting in Shape with Walking

Everyone has to start somewhere!  We all need to move more and sit less – ANY movement is better than none!  According to the American Heart Association, most adults do not get enough exercise.  One of the easiest ways to get started is by walking.  It’s free, easy, doesn’t require any special equipment or training, and can be done almost anywhere at any age!  The recommended amount of moderately intense activity each week is 150 minutes or 2 ½ hours.  If you can increase the level and endure a more vigorous workout, 75 minutes is recommended.  At least 2 days per week of strength training is also highly encouraged for maintaining muscle mass and bone health.  Physical activity is anything that moves your body and burns calories.  Some examples of daily activities that you can incorporate into your exercise routine are walking, climbing stairs, gardening, stretching and routine housework.

Walking isn’t just good exercise, it has many other health benefits! Scientific studies have linked inactivity with increased risk of heart disease, type 2 diabetes, colon and lung cancers, and early death.  Daily exercise, even in small increments, can lower your risk of these chronic health conditions as well as improve sleep, cognition, bone health, and balance.  It is also shown to reduce symptoms of depression and anxiety.

Some examples of moderate-intensity activities are:

  • Brisk walking (2.5 mph)
  • Water aerobics
  • Dancing
  • Gardening
  • Tennis (Doubles)
  • Biking (slower than 10mph)

Some examples of vigorous-intensity activities are:

  • Hiking uphill or with a heavy backpack
  • Running
  • Swimming laps
  • Aerobic dancing
  • Heavy yard work (digging/hoeing)
  • Tennis (singles)
  • Cycling (10mph or faster)
  • Jumping rope

Start today just by intentionally sitting less!

For more information on weight loss and getting healthy, give us a call at 832-789-4989 and schedule your consultation.

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