30 Minutes of Daily Walking Can Change Your Life! We all know that we should be exercising more, but do we know why and how to get motivated? A good.
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- Walking for good health
- Health and Fitness latest
- A life-saving stroll: the many health benefits of a daily walk
Alcohol and drug services. Carers, caring and respite care services. Child, family and relationship services. Emergency, crisis and support services. End of life and palliative care services. Hospitals, surgery and procedures. Planning and coordinating healthcare. Pregnancy and birth services. Walking for good health Share show more. Keeping active Keeping active - Keeping active throughout life. Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. Walking with others can turn exercise into an enjoyable social occasion.
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: Walking for 30 minutes a day To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.
However, if your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. You can still achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves.
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Some suggestions to build walking into your daily routine include: Take the stairs instead of the lift for at least part of the way. Get off public transport one stop earlier and walk to work or home. Make walking part of your routine Try to make walking a routine — for example, try to walk at the same time each day. Remember, you use the same amount of energy, no matter what time of day you walk, so do what is most convenient for you. You may find that asking someone to walk with you will help make it a regular activity. Some people find that keeping an activity diary or log also makes it easier.
Wearing a pedometer while walking A pedometer measures the number of steps you take. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts. This may motivate you to move more. The recommended number of steps accumulated per day to achieve health benefits is 10, steps or more. Plan to cover a set distance each day and monitor how long it takes you to walk this distance.
As your fitness improves, you will be able to walk a longer distance and use more energy. Instead, pace yourself so that you can still talk. This simple rule of thumb means that you walk safely within your target heart rate, which brings about health gains. Our bodies tend to get used to physical activity, so continue to increase your intensity as you are able to improve your fitness levels. You can increase the intensity of your walks by: Warming up and cooling down after walking The best way to warm up is to walk slowly.
Start off each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed. Afterwards, gently stretch your leg muscles — particularly your calves and front and back thighs. Stretches should be held for about 20 seconds. If you feel any pain, ease off the stretch. Dressing too warmly can increase sweating and build up body temperature, which can make you uncomfortable during a walk or possibly cause skin irritations. A gradual cool-down will also prevent muscular stiffness and injury. Footwear for walking Walking is a low-cost and effective form of exercise.
However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue.
Walking for good health
Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact. Making walking a pleasure Some suggestions to help make regular walking a pleasurable form of physical activity include: Making walking interesting Ways to keep your daily walk interesting include: If you feel unsafe walking alone, find one or more friends or family members to walk with.
Walk at various times of the day. The sights to see first thing in the morning are bound to be different from those of the afternoon or early evening. Drive to different reserves, park the car and enjoy the views while you walk. Dog walking A dog that needs regular exercise gives you the motivation to walk every day. You might like the companionship too.
Suggestions for the safety of your dog and other people on foot include: Be considerate of other pedestrians and always keep your dog on its leash. If you plan to walk in a park, check first to see if dogs are permitted. Many national and state parks and other conservation reserves do not permit dogs. Other parks generally permit dog-walking on a leash. Many parks allow dogs off the leash — check with your local council. Always take equipment such as plastic bags and gloves to clean up after your dog. Walking with others Walking with other people can turn a bout of exercise into an enjoyable social occasion.
Schedule a regular family walk — this is a great way to pass on healthy habits to your children or grandchildren, and to spend time together, while getting fit at the same time. If you are walking with children, make sure the route and length of time spent walking are appropriate to their age.
Babies and toddlers enjoy long walks in the pram. Take the opportunity to point out items of interest to young ones, such as vehicles, flowers and other pedestrians.
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Look for the self-guided nature walks that have been set up in many parks. Younger children enjoy looking for the next numbered post; older ones can learn about the plants and animals of the park, and perhaps take photos or record their experience in other ways.
Ask neighbours or friends if they would like to join you on your walks. Think of starting a walking group. Walking clubs and associations There are a number of walking clubs in metropolitan and regional Victoria. Some cater for specific groups such as women, dog walkers or bushwalkers , while others offer the opportunity to meet new people in your local area. Organisations to contact for further information include: Bushwalking Victoria — offers a comprehensive listing of bushwalking clubs. Your local council — may run a range of walking activities for people living in your area.
Contact them for more information about being a responsible dog owner. Parks Victoria — can provide suggestions and ideas for interesting walks in parks and reserves throughout Victoria. Safety suggestions while walking Walking is generally a safe way to exercise, but look out for unexpected hazards. Ensure you read through the pre-exercise self-screening tool Choose walks that suit your age and fitness level.
Warm up and cool down with a slow, gentle walk to ease in and out of your exercise session. Wear loose, comfortable clothing, and appropriate footwear to avoid blisters and shin splints. Wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn. Take waterproof clothing to avoid getting wet if it rains. Carry a walking stick or umbrella to fend off unleashed, unfriendly dogs. Before bushwalking, check the weather forecast and take appropriate safety measures for example, pack correct clothing.
Look out for hazards in alpine or coastal areas, such as cliff edges or large waves. Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you. Where to get help Your doctor Your local community health centre Your local council — for information about walking groups, walking tracks and parks Bushwalking Victoria Tel. When you hit your 40s, your career is in better shape than it was a decade before, you know what you want from life, and many people even find themselves hitting peak confidence in their 40s, as well.
Luckily, making the most of this amazing period in your life is easy. Waking up earlier afford you some time to hit the gym before it gets too crowded, make yourself a healthy breakfast, or just take some time to decompress before the day starts. Better yet, researchers at Northwestern University have linked exposure to early morning sunlight to lower BMIs, so losing a little lounge time in bed could help you lose that spare tire, too.
Develop a Hobby Want to make the most of your 40s? Stop wasting time with TV binges and develop a hobby instead.
A life-saving stroll: the many health benefits of a daily walk
Not only can developing a hobby increase your confidence and expand your social circle, it may help keep you cognitively fit in the long run. According to research conducted at the University of Pittsburgh , adults who engaged in hobbies on a regular basis were less likely to develop dementia in later life than those who abstained. Even if you buy your first home at 40, if you get serious about paying down your debt now, you can easily have it paid off by the time retirement rolls around.
Be More Assertive at Work Your 40s are a perfect time to go for the gold when it comes to your career. Your 40s are the perfect time to become more assertive at work. In fact, research published in the European Journal of Work and Organizational Psychology reveals that assertive women are more likely to be considered for raises than their shy counterparts. Finding a fitness routine you love, be it Zumba, cycling, or that cardio hip-hop abs class you were always too scared to try before, can set you up for better health as you age.
Doing so may even save your life: Not lifting weights is one of the 40 Worst Habits for People Over Skin cancer is the most commonly-diagnosed cancer in the United States, but reducing your risk is simple. Using sunscreen every single day, regardless of the weather, can help reduce your skin cancer risk and keep fine lines and wrinkles from forming, as well. Not only can being optimistic improve your outlook on life, research published in the American Journal of Epidemiology links optimism with lower rates of death from many common ailments, including cancer, heart disease, and stroke.
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People tend to have a lower tolerance for alcohol as they get older, so when you do drink, just have one, maybe two for special occasions, and make sure to have an equal amount of water, as well. A sudden pain or health issue is far more likely to be something serious as you age, so time is of the essence when it comes to getting it checked out. Take the Right Supplements Having a healthy supplement routine under your belt in your 40s might just mean a longer, healthier life.
While your doctor can help you determine what supplements are right for you, multivitamins are a good place to start for most people, and research suggests that omega-3 supplementation may even help with weight loss.
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Give Back Want to boost your confidence and improve the world around you? Make it your mission to start giving back in your 40s.
Not only is making the world a better place a pretty noble goal on its own, research published in Health Psychology reveals that volunteering may actually increase your lifespan, as well. There are more options than ever to customize your music including streaming radio services such as Pandora. Pandora offers many workout playlist options: A walking trail will help you relax and take in the scenery.
Exercising is always more fun with a friend or your dog. Finding the proper drive to exercise can be difficult, but the health benefits make it worth finding the time and motivation to walk each day! There are many options available to help us make exercise a part of our day. Before starting an exercise plan, talk to your physician. If you do not have a primary care physician, visit lovelace. Doctors urge community to get flu shots as season nears Emily Jaceks September 17,