Any new exercise regimen should always be entered safely. Yes, you may walk every day, but if you want to to improve your fitness, then you should make a plan and make sure you build up gradually over time and with intensity.
Walking for wellbeing. What benefits can we get?
First of all, please do a gentle warm-up. Mobilise your joints and get some blood flowing. Use a step (doorstep or stairs) to bring your heart rate up so your slightly out of breath before you start.
Footwear – Anyone that has had plantar fasciitis will tell you what an awful chronic injury it can be. Wear appropriate footwear, walking boots if possible. Tie the laces and wear good quality socks. You will enjoy it much more.
Fitness – You are going to improve your cardiovascular system which in the long-term can reduce blood pressure and help you live longer.
To monitor intensity use the RPE SCALE- rate of perceived exertion.
Bone strength – Walking is low impact but if you’ve been sat for long periods the body will need some movement to maintain joint stability and bone strength.
Weight loss and building muscle – Walking is a great form of exercise for weight loss. You can stay aerobic using oxygen as your main fuel.
Sometimes running can be too high intensity for any muscle-building programme so walking is the perfect cardiovascular exercise.
Mindfulness – Being mindful when you walk can help you de-stress as you take in your surroundings. Feel your feet touch the floor, listen to the birds and be aware of your breathing.
If you want some individual help with developing a bespoke walking plan, you can book one of our virtual personal training sessions.