First Step to Better Health

There is so much noise about which physical activity is best and workout trends to start. Keeping it simple is the best especially during the pandemic and if you are new to physical activity. Walking, we all know how to do it, we all started around the first year of our life. I will review how walking has many benefits, especially after dinner. 

The first reason to start is low cost. All you need are shoes or sneakers. If you need more guidance, Fit and comfort are important. Look for insole moisture-resistant, and the sole shock-absorbent and a heel wedge should be higher than at the front. The toe box should be roomy, not snug. If you are walking at night, pick brightly colored outer garments, and always wear a reflector. Walk facing cars if there isn’t a sidewalk and avoid high-speed and congested traffic. 

The second reason is walking a low injury physical activity. Low impact activity, at any speed, walkers always have one foot on the ground while running you are airborne for a moment at every stride. Running increases, the risk of injury due to the impact of gravity. Each time runners land, runners subject their bodies to a stress equal to about three times their body weight Research shows walkers have a 1-5% risk of exercise injuries compared to 20-70% with runners. 

The third reason to start walking is to improve your physical health. Walking helps maintain a healthy weight, prevent, or manage medical conditions like heart disease, high blood pressure, and type 2 diabetes, strengthens bones and muscles, improves balance, coordination, and mood. Research has shown benefits at distances of 5? miles per week and at a pace as casual as about 2 miles per hour.

The fourth reason is walking helps tame a sweet tooth. Studies found that a 15-minute walk can help cravings for chocolate, sugary snack, and even reduce the amount you eat in stressful situations. 

The fifth reason to get walking is to help counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

The sixth reason is helps eases joint pain. Studies shown walking reduces arthritis-related pain. Walking five to six miles a week can even prevent arthritis from forming. Walking protects the joints like knees and hips by lubricating and strengthening the muscles that support them by walking.

The final reason to start walking is to boost immune function. Walking can help protect you during the cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. When participants got sick, it was for a shorter duration, and their symptoms were milder.

One more tip, if you are looking to lose weight, studies found walking immediately after a meal is more effective than waiting 30 minutes or an hour. Blood sugar is at its highest 30–60 minutes after a meal and reaches its lowest 2–3 hours after a meal in no medical conditions. Due to glucose reaching maximum at 30–60 minutes after a meal, walking must be started before the glucose level reaches a maximum because once insulin is secreted it will play a role as an obesity hormone.

Some tips to starting a walking program, first walk naturally and comfortably. If you aim for an ideal stride, keep your posture erect with your chin up, your eyes forward, and your shoulders square. Keep your back straight, belly flat, and butt tucked in. Keep your arms close to your torso, bent at the elbow. Land on your heels, and then roll forward to push off with your toes. Swing your arms with each stride, and keep up a steady, rhythmic cadence. 

Start out at a slow pace, and slow down toward the end of your walk. Begin with routes that are well within your range, and then extend your distances as you improve. The same is true of your pace; begin modestly, then pick up your speed as you get into shape. Once you get comfortable, add speed intervals or hills for variety and additional intensity.

Remember start slowly with any exercise program, with walking start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

Staying motivated is not easy but you can vary your routine. If you walk outdoors, plan several different routes for variety. Also, record your walking in a journal or app so you can see your progress and celebrate. If you find yourself skipping walks, do not give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.

Once you take that first step, you're on the way to better health.