Walking is arguably the best exercise. It’s a natural movement that benefits the very beginner, as well as the highly fit body builder.
Well, walking is safe, effective and low-impact on the joints. It doesn’t require practice or any special ability, yet the health benefits are many. Besides trimming your waistline, it can help:
• Lower blood pressure
• Reduce the risk of or manage Type 2 diabetes
• Lower bad cholesterol
• Raise good cholesterol
• Improve your mood and help you stay fit and strong
• Walking stimulates blood flow and provides oxygen to the brain, which leads to improved functioning and better ability to recall.
How Fast & Far Should I Walk?
Dr. Amen says you should “walk as if you’re late.” So a slow stroll doesn’t count. Beginners should start with a level path, and begin with 15 minutes per walk, 3-5 times per week. Once you feel comfortable with that, increase either the duration or speed.
You’d be amazed that even body builders use walking to burn calories. Walking provides a slow steady calorie burn, and the intensity can be increased with an elevated path. That’s one reason why hiking is such great exercise. When walking uphill, you get cardiovascular and muscular benefit.
So, find a local hike and enjoy the great outdoors, and intense workout. To increase the intensity, you can use resistance bands, or hand weights to swing and lift in various ways to engage the upper body and arms.
Cardio Health Benefits
Walking is a form of cardiovascular exercise (cardio). Cardio is any exercise that raises your heart rate. A stronger cardiovascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. The bottom line? Walking increases your endurance.
Walking outside to get the benefits of natural sunlight and vitamin D. To help pass the time, you can listen to music or walk with a friend instead of going out to lunch. You can also get a pedometer, which tracks the number of steps you take. Set a goal to take 10,000 steps per day!
Try “Burst” Training
Did you know that a short burst of intense exercise is extremely beneficial not only for overall fitness but for building lean muscle tissue, burning fat and promoting longevity? If you want an even higher calorie, faster-fat burn, better brain booster exercise, try burst training. Also known as interval training, burst training involves periods of high-intensity bursts (or fast walk) followed by a few minutes of lower-intensity speeds (slow walk).
The biggest benefit of burst training is it will convert you from a fat-storer to a fat-burner. Short-burst training helps raise endorphins, life your mood, and make you feel more energized.
There are endless ways you can put together a burst training workout. Below is a sample table of a heart-pumping 30-minute workout with bursts:
Sample Burst Training Workout
|4||minutes||fast walking (walk like you are late)|
|1||minute||burst (run or walk as fast as you can)|
We Can Help
If you’re new to exercise, there will be a period of progression before you go “all out” with burst training. If you can’t manage to fit it in or even do 30 minutes a day, even 15 minutes a day is okay to start with. Sticking with it is key. Eventually you’ll be walking further and faster.
Make walking a daily priority. You’ll release good mood endorphins, feel more energized and your brain will thank you. There are many ways to optimize your brain and your mind. You CAN create a brain healthy life by learning how to love and care for your brain and body.
If you, or someone you love, could benefit from an evaluation at Amen Clinics, call our Care Coordinators today at 888-288-9834 or tell us more online.