Walk it out!
Do you enjoy a good morning or evening walk?
Walking is known as a low impact, low risk, body weight exercise. It requires no equipment and can be accomplished at any time of the day and at your own desired pace! A great way to keep active at any fitness level.
Small investment, Big Payoff
With as little as 30 minutes of daily brisk walking, many health benefits can be accounted for including:
- Increased heart and lung strength.
- Reduced risk of heart disease and stroke.
- Improvement and control of hypertension, high cholesterol, joint and muscular pain or stiffness.
- Regulate symptoms of diabetes.
- Stronger bones and improved balance.
- Increased muscle strength and endurance.
- Reduced body fat
Walking & Mental Health
Walking is not only a great way to add physical activity to your life, but can do wonders for your mental health too.
Walking has been scientifically proven to improve your mood and sleep quality. These effects can directly and positively impact your self-perception and self-esteem too. According to studies, physically active individuals have up to a 30% reduction in risk of becoming depressed. In addition, walking can help with depression symptoms thanks to the increased blood flow and circulation to the brain which helps to calm the central nervous system and suppress feelings of stress.
During this low-intensity exercise, proteins called neurotrophic or 'growth factors' in the brain are released, causing nerve cells to grow and make new connections. These new connections aid in improving symptoms by keeping the hippocampus, the region responsible for regulating mood, small which is the desirable size to best control moods.
Further, if your walking journey seems to be going well, try 'speeding' up the benefits with a light jog or run. During a more intense workout regimen, the body releases endorphins, AKA the body’s 'feel good' chemicals, which can result in the 'runner’s high' many athletes report after runs or jogs. By gradually adding more activity, more benefits await you!
Walking & Time of Day
Did you know that the time of day you go for your walk will affect the results of your walk too?
Studies have shown that morning walks generally initiate a gene program in the muscle cells, making them more effective at metabolizing sugars and fats throughout the day. However, an evening walk can aid in post-dinner digestion and help your body lower cortisol levels, AKA our 'stress chemical' levels, just in time for a good night’s sleep. An evening stroll is also a wonderful way to catch up with loved ones or reflect and plan for the events of tomorrow.
Walking is also a great way to explore your neighborhood or other local area. If you are travelling or starting a new job, dedicating time from your day to get yourself familiar with your surroundings can inspire you as you experience new sights, burn calories, work on your cardiovascular health, all while taking a productive break from your work schedule.
Track & Improve
Keeping track of your burned calories using apps such as My Fitness Pal or the Activity app on Apple products, can ensure you are staying on the right path to meet your fitness goals. Remember, walking can be done year round, even in the colder temperatures.
Cold is Not an Excuse!
Positive health choices should never take a back seat. Do we really need yet another reason to not be active? Be prepared and appropriately dressed to feel comfy during your outdoor time so you actually enjoy yourself!
Don’t forget to dress warmly in layers, and socks; also make use of protective hats and gloves. Heat Holders® socks and base layers come in 3 Levels of Warmth, so you can choose your comfort level.
Wear shoes with strong traction and sport bright colors and reflective materials, so that you remain visible through any potential dark and wintry conditions.
Whatever your preferred time and type of walk may be, Heat Holders® will be there to protect your body from head-to-toe as you stride your way to new goals on your walking and fitness journeys!
Have fun walking!
#MakingLifeWarmer
Sources:
- https://blog.myfitnesspal.com/what-time-of-day-is-best-for-walking/
- https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health#wearing-a-pedometer-while-walking
- https://www.walkingforhealth.org.uk/get-walking/why-walk/healthy-minds
- https://www.weightwatchers.com/us/article/winter-walking-making-it-work
- https://www.weightwatchers.com/us/article/winter-walking-making-it-work
- https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
- https://www.northshore.org/healthy-you/8-tips-for-walking-in-winter/
