Regular exercise does a lot for your body. Not only does it help you avoid disease and stay mobile as you age, but it can also improve your sleep and boost your mental health, helping you produce serotonin, the hormone that supports a stable, happy mood.
All told, if you’re getting physical on a regular basis, you’re probably going to both be healthier and feel better. Now, hear us out. That doesn’t have to mean hours sweating at the gym or embarking on long runs that feel like drudgery. In fact, regular exercise could be simpler, easier, and less strenuous than you might expect. It can even be as easy as putting one foot in front of the other.
But is walking good exercise? Is it enough to keep you fit and well? Let’s find out.
The case for walking
Numerous studies have linked walking with a broad range of health benefits, including:
- Stronger bones
- A healthier heart
- Lower blood pressure
- Healthier cholesterol levels
- A lowered risk of type 2 diabetes
- A longer life
Since walking directly addresses a number of the leading causes of death in the U.S., there’s a pretty convincing case to make that lacing up your sneakers and heading out is a good idea.
Long story short, your body needs regular cardiovascular activity to stay its healthiest. And walking delivers that. Plus, it’s easier on your joints that running, doesn’t require any equipment other than a comfy pair of shoes, and you can do it just about anywhere.
How you walk matters
All this said, a leisurely stroll or only walking for a few minutes at a time isn’t going to do much for you. Is walking good exercise? Absolutely. But how you walk — and how much you walk — plays a role here.
The American Heart Association recommends that all adults get at least 150 minutes of aerobic activity each week. So while ten minutes a day is better than nothing, you should aim for more time walking than that. You could choose to walk every day for a little more than 20 minutes, five days a week for 30 minutes each day, or three times a week for 50 minutes each time. However you choose to break up your walks, keep aiming for that two-and-a-half hour mark.
Spending ample time walking isn’t enough to reap walking’s full benefits, either. For the best health through your walking, try to keep a vigorous pace as you’re putting one foot in front of the other. You should be breathing heavily, but still able to maintain a conversation. The CDC recommends using the talk test, which means you’re able to talk but wouldn’t be able to sing at your current intensity level. Finding that sweet spot will help you maximize the cardiovascular perks of your walks.
Is walking good exercise? Absolutely. Just make sure you’re going often enough and walking briskly enough. If you do, you can boost your health with this free activity.
Walking is a great way to improve your physical health, which definitely plays a role in your mental wellness. But if you’d like some additional support on the mental health front, we’re here. Don’t hesitate to contact our team at the Ventura Counseling & Wellness Center.
