Take a walk

Walking is a great way to improve or maintain your overall health.

Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

Unlike some forms of exercise, walking is free and doesn’t require any special equipment or training.

Physical activity does not have to be vigorous or done for long periods in order to improve your health.

Walking is low impact, requires minimal equipment, can be done at any time of day and performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise.

All of these are good reasons to include a daily walk in your routine.

Health benefits of walking

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:

• Increased cardiovascular and pulmonary (heart and lung) fitness.
• Reduced risk of heart disease and stroke.
• Improved management of conditions such as high blood pressure, high cholesterol, joint and muscular pain or stiffness, and diabetes.
• Stronger bones and improved balance.
• Increased muscle strength and endurance.
• Reduced body fat.

If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) three times per day and gradually build up to longer sessions.

Make walking a pleasure by varying where you go, taking your (or a neighbour’s) dog, or walk with friends.

Increase the intensity of your walks by going up hills, carrying hand weights, speeding up from time to time, and walking for longer.