Are you looking for a new way to remain healthy? Exercising is always a great place to start with so many benefits. However, you may not have enough time before or after work to get to the gym. Even so, going to the gym may not be on your bucket list.
Well, that’s where walking comes in handy.
It’s a simple exercise that allows you to enjoy nature and work on your body without stressing yourself out.
Here is what you need to know about walking for 1 hour every day and how it may help to transform your life.
How To Get Started Walking 1 Hour Every Day For A Month
Walking for 1 hour every day is a great place to start with your exercise routine. It can transform your life accordingly but you need to know how to do it right. Here is what you need to do.
1. Choose the Right Gear for Walking
Certainly, you don’t want to have blisters on your foot after your first hour of walking. Therefore, you need to invest in shoes with a firm heel, proper arch support and flexible soles to absorb shock and cushion your feet properly as you walk. Additionally, your clothes should be loose-fitting and appropriate for the type of weather.
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Invest in moisture-wicking clothes that will make you more comfortable. If you choose to take your walks at night, you should wear reflective or bright clothes for visibility. If you are going out during the day, make sure you wear sunglasses and sunscreen. Also, you can invest in an activity tracker or pedometer to track your distance, time and heart rate.
2. Choose the Right Course
If you are taking walks outdoors, you should avoid paths with low-hanging branches, potholes or uneven sidewalks. If the weather is not perfect for taking walks outside, you can walk inside shopping malls and other indoor places with walking areas.
3. Warming Up And Cooling Down
Don’t start speed walking immediately. You need to walk slowly for 5-10 minutes to prepare your muscles and overall body for the exercise ahead of you. After you are done walking you need to walk slowly for 5-10 minutes to cool down your body. Once you are completely cooled down, need to stretch your muscles too.
4. Set Realistic Goals
Walking for 1 hour every day is beneficial for your body. However, if you can’t manage 1 hour every day, you can take walks in short sessions throughout the day until they add up to 1 hour. It’s alright to start slowly, especially if this is your first time going on walks or doing any type of exercise.
5. Track Your Progress
You need to keep a record of how many steps you take, the distance and the time it takes. It’s the best type of inspiration to help you achieve your goal. You will feel amazing once you see the total distance you have done after a week, a month or a year. You can do this using an app, activity tracker or pedometer.
6. Find Motivation
Taking walks every day requires initiative and motivation. You need to remain committed to it for the best results. Start by setting yourself up for success by taking smaller short sessions. You can also make the walks more enjoyable by asking someone to join. You may also join a walking group in your neighborhood for ultimate motivation.
Make sure you are walking in properly lit and safe locations to avoid any issues.
If you end up missing your walks on a few days, don’t give up. Remind yourself how good it feels when you actually do it and get the inspiration you need to get back on the road.
Benefits of Walking 1 Hour Every Day for a Month
Yes, walking for 1 hour every day for a month is beneficial to your body in many ways. Here are some of the benefits you can enjoy if you get started today.
1. Improving Your Mood
Walking is a simple strategy that can improve your mood considerably. Actually, taking a simple walk outside for 10 minutes will improve your mood immediately. Even better, if you take a walk in a quiet and serene place, the effects are significantly amplified. Taking walks transforms your nervous system such that you will experience decreased anger and negative moods.
Soaking yourself in some sunlight as you take a stroll will significantly improve your mood. It comes in handy during the colder months when you are likely going to experience seasonal depression. On the other hand, if you choose to take walks with someone, you will feel connected and it will make you feel happier.
2. Burning Calories And Maintaining Healthy Weight
After taking 1 hour walks every day for a month, you will notice your clothes will start fitting loosely. The number on the scale may not change much after you weigh yourself but you will feel a huge difference. Regular walks reduce belly fat. It also improves your body’s response to insulin.
If you are looking for the easiest way to burn calories, take walks, especially in areas with hills. Even better, you should change between slower and speed walking for the best results. Also, you need to try out different routes every day to beat your previous milestones.
Walking every day will increase your metabolism thereby burning extra calories and preventing muscle loss. It’s very important to do this as you get older. Taking a walk is not as tough as using a treadmill every day. You can even do it passively as you take a walk to and from work every day.
3. Reducing Risk of Chronic Illnesses
According to the American Diabetes Association, walking every day is a great way to reduce your blood sugar levels thereby reducing your risk for diabetes. Actually, with every step you take, you may reduce your systolic blood pressure accordingly.
Some research actually suggests that walking every day will reduce your risk of cardiovascular illnesses compared to those who don’t walk every day. For the best results, you need to take long walks every day. Taking a 1-hour walk every day will do wonders for your body.
4. Increase Your Lifespan
Yes, walking is a great way to increase your life span. Research shows that people who are actively walking every day will reduce their risk of death considerably compared to those who are inactive. If you take faster walks, you will reduce your risk of death accordingly.
5. Improving Your Cognitive Abilities
Taking a 1-hour walk every day is also great for your mind. It makes decision-making easier. On the other hand, if you are getting older, walks are a great way for you to boost your cognitive ability.
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Any type of exercise, including walking increases blood flow to the brain. Take those walks every day and boost your brainpower accordingly.
6. Alleviating Joint Pain
Are you suffering from joint pain? Whether it’s because of old age or simply an illness, walking can help alleviate joint pain. That’s because walking improves your range of motion and overall mobility since it boosts blood flow to the tense areas in your body, especially the muscles around your joints.
Actually, research shows that walking at least 10 minutes every day for at least a week can help delay arthritis pain in older people. Walking is a simple activity that is affordable and convenient for people suffering from different types of illnesses or old age.
7. Delay Varicose Veins
As you grow older, your risk of getting varicose veins will increase. Well, taking walks is a great way to delay their onset. Your feet and calves have valves, muscles and veins. They push blood back to the lungs and heart. Therefore, walking strengthens this set of the circulatory system by preserving the leg muscle and strengthening them thereby increasing blood flow.
On the other hand, if you are already suffering from varicose veins, walking every day can reduce the symptoms such as restlessness and swelling in your legs. If you have a genetic predisposition to varicose veins, walking every day can delay the onset.
8. Stimulating The Digestive System
Yes, coffee works wonders when it comes to activating your digestive system in the morning. However, taking a walk in the morning will also guarantee the same benefits. Taking regular walks will improve your bowel movements accordingly.
After abdominal surgery, patients are always encouraged to walk since it relies on the core and abdominal muscles thereby improving the digestive system. If you are suffering from digestive issues, try walking and see all the benefits you will enjoy.
9. Improving Creativity
Are you feeling less productive at work? Do you have a mental block and can’t produce any good results in your hobby or work? Are you looking for a way to remove that mental block? Well, you should try taking a walk every day. Taking a walk will spark your creativity and productivity effortlessly. You never know where the next inspiration will come from but you need to keep moving and remove your mental block effortlessly.
10. Improve Sleep
Do you often find yourself tossing and turning in your sleep at night? Do you have a hard time getting 8 hours of sleep every night? Well, taking a walk is a great way to improve your sleeping patterns effortlessly.
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Being sedentary for the better part of your day will have a negative impact on your sleeping patterns. Therefore, take a walk in the morning or in the evening and notice the huge difference in your sleeping patterns.
11. Kickstarting The Immune System
Walking is a great way to kickstart your immune system and help fight illnesses. Taking a walk for 1 hour every day will reduce your risk of getting serious illnesses by ramping up your immune system.
Taking a walk every day is beneficial for you. Make sure you make a good routine so you can enjoy the ultimate benefits. You don’t have to force yourself to do long walks or extensive exercises. Start small and increase the speed, distance and time as you go. Scope out the best route to make sure that you are safe. It’s much better to walk during the day than at night to avoid being mugged or hit by cars on the road.
That way, you don’t push your body further than necessary.
Even better, walking with a partner is perfect for you because you will motivate each other to avoid skipping.
It is a simple exercise that doesn’t take much out of your day. It is an effortless exercise that you can start any time of the day and achieve these and many more benefits.