Added: Amberle Branch - Date: 04.07.2021 05:39 - Views: 33499 - Clicks: 8056
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Physical activity does not have to be vigorous or done for long periods in order to improve your health. A study of inactive women found that even a low level of exercise — around 75 minutes per week — improved their fitness levels ificantly, when compared to a non-exercising group. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.
You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:. 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. Some suggestions to build walking into your daily routine include:. 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. A pedometer measures the 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 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:.
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. 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. 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. 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:. Walking with other people can turn a bout of exercise into an enjoyable social occasion.
Suggestions include:. There are a 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:. Walking is generally a safe way to exercise, but look out for unexpected hazards.
This has been produced in consultation with and approved by:. Engaging in an individual physical activity to benefit only yourself, away from family or community, may be seen as inappropriate or selfish. Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment. Aortic stenosis may be congenital present from before birth , but is often diagnosed during teenage years.
Exercise can reduce some of the symptoms of arthritis, and improve t mobility and strength. Exercise-induced asthma can be prevented with medication and by preparing for exercise and physical activity. Content on this website is provided for information purposes only.
Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Keeping active. Home Keeping active. Walking for good health. Actions for this Listen Print.
Summary Read the full fact sheet. On this . Health benefits of walking Walking for 30 minutes a day Building physical activity into your life Make walking part of your routine Wearing a pedometer while walking A comfortable intensity for walking Warming up and cooling down after walking Footwear for walking Making walking a pleasure Safety suggestions while walking Where to get help. Give feedback about this . Was this helpful? Yes No. View all keeping active. Related information. From other websites 10, Steps. Bushwalking Victoria. Easy: Exercise and Screening for You.
Fitness Australia — Adult pre-exercise screening system. Content disclaimer Content on this website is provided for information purposes only. Reviewed on:Looking in the next 30 min
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