Are you tired of feeling sluggish and out of shape? Do you want to start exercising but find the thought of it exhausting? Well, what if I told you that exercising doesn't have to be tiring and complicated? In fact, one of the simplest and most underrated forms of exercise is walking!
While walking may seem too easy to be effective, it's actually a fantastic way to improve your health and fitness. Read on as we explore the many benefits of walking as well as simple ways to increase your daily step count! Lace up your shoes and let's get ready to step into a healthier, happier you!
Benefits of Walking
1. Weight Management
Are you looking for an easy way to shed some extra pounds and maintain a healthy weight? Look no further than walking! Walking is a simple yet effective way to burn calories and boost your overall health. By taking a brisk walk for just 30 minutes, you can easily clock in 3000-4500 steps which can help you achieve your weight loss goals. Of course, the number of steps you take will depend on various factors like walking speed, incline, and current weight. If 30 minutes feels too daunting, don't worry! You can start with just 10-15 minutes of brisk walking and work your way up gradually.
2. Strengthens Your Heart
When walking, your heart rate increases, which means your heart is working harder to pump blood throughout your body. Over time, this can improve your heart's ability to pump blood and oxygen to your muscles, making it stronger and more efficient! Additionally, studies have shown that walking for at least 20 minutes a day significantly improves many risk factors for cardiovascular disease (Murtagh et al., 2015). For example, walking can help to lower your blood pressure and cholesterol levels, both of which are important for maintaining good cardiovascular health.
3. Reduces Joint Pain
Being a low-impact activity, walking is easy on your joints and can be done by people of all ages and fitness levels! Did you know, walking can even help to lessen the pain associated with arthritis, and prevent it from developing in the first place? Walking helps to lubricate and protect your joints while strengthening the muscles that support them. This is especially important for the knees and hips, which are often the most prone to osteoarthritis.
This is especially important if you're an older adult looking to stay active and keep your joints in top shape! Apart from helping to prevent joint and muscle pain, walking is a great way to improve overall health and wellbeing in the elderly. Click here to find out what other benefits the elderly can get from exercising!
One of the best things about walking is that it's a simple and accessible form of exercise. You don't need any special equipment or training to get started, and you can do it almost anywhere – whether it's around your neighbourhood, at a local park, or even on a treadmill at the gym! Read on for 4 practical tips to walk more!
How to Increase your Step Count
Tip 1: Take the Stairs
One easy way to clock more steps is to choose taking the stairs instead of the escalator or lift whenever possible. If you find yourself in the midst of a huge crowd lining up to take the escalator during your commute, it may even be faster to take the stairs instead! Did you know, you burn around 0.17 calories per step you climb and 0.05 calories for every step descended? Doesn't sound like a lot, but a little is better than none! Start your day by taking the stairs and soon you'll start to appreciate and benefit from these little changes made in your everyday life.
Tip 2: Reduce the Frequency of Ordering In
In a world where delivery apps like GrabFood and Foodpanda have made it easier than ever to get your favourite meals delivered right to your home or office, it can be tempting to never leave your seat. However, with this convenience comes decreased activity.
If you want to find a way to increase your step count, skip browsing on food delivery apps and walk to your dining destination instead! Not only will you save money on delivery fees, but you'll also get to soak in the scenery around you and get some exercise in at the same time. It's a win-win situation!
Tip 3: Alight Earlier From Your Bus
The next time you're taking the bus and don't mind a little extra time, try getting off a few stops early and walk the remainder of the way. By getting off the bus a little early, you'll be able to add some extra steps to your daily routine without even thinking about it. Plus, you'll save money on transport fares! You may even discover some new sights and sounds in your neighbourhood that you might have otherwise missed. Whether it's a beautiful park, a charming street, or a bustling market, there's always something new to see and explore when you're on foot.
Tip 4: Carry a Small Water Bottle
Try bringing a small water bottle with you wherever you go to sneak some more steps in during the day! By doing so, you'll naturally find yourself moving around more as you'll need to refill your bottle or wash it. Of course, it's also important to stay hydrated throughout the day, which is why bringing a water bottle with you is such a smart idea. By making sure you're drinking enough water, you'll not only improve your physical health, but also boost your mental clarity and productivity. Click here to find out more about the benefits of drinking enough water every day!
So why not give it a try? Next time you head out for work or school, bring along a small water bottle and see how many extra steps you can clock in throughout the day. It's a simple and effective way to stay active and healthy, without even really trying.
If you're looking to improve your overall health but don't know where to start, consider adding walking to your daily routine. Even just 30 minutes of brisk walking each day can make a big difference in your overall health and wellbeing! So put on your walking shoes, grab a friend or a furry companion, and get moving – your heart will thank you!
Still feel like you need external motivation or that extra push? At FITLUC, our dedicated personal trainers are more than happy to customise a training programme combining a variety of other important fitness components, such as strength, functional and plyometric exercises to help you achieve your fitness goals! So what are you waiting for? Give us a try and #GetThatFITLook! Drop us a WhatsApp message at +65 8812 0110 or book a personal training trial with one of our dedicated trainers to explore if personal training is the best choice for you!
Just a heads-up, it will probably be one of the best decisions you’ve ever made.
Looking for a Personal Trainer in Singapore? Look no further! At FITLUC, we specialise in In-Person and Online Personal Training, and we also offer house-call PT with a small additional fee. We currently base our Personal Training clients at a well-equipped gym just a stone's throw away from Outram Park MRT.
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