During these uncertain times, one thing that many of us have a lot of is time. However, restrictions that have been put in place during this pandemic have limited what we can really do to take advantage of it. While most of the things we are allowed to do confine us to our homes, one activity that isn’t is probably the most underrated for both your health and your physical performance as well. Walking is a fundamental human movement that, unfortunately, most people in our society don’t do enough of. Plenty have begun to take advantage of this activity, however, and should continue to as we begin to return to our “new” normal.
Over the past two decades, many fitness and health organizations have tried to promote walking in the fight against obesity with little to no buy-in from society as our numbers continue to rise. While walking is an activity that can certainly help people control their weight, it is also great for many other reasons.
The positives for walking not only include physical adaptations, but also improvements in mental and social well-being. Walking helps increase blood flow to help promote recovery from strenuous training. As well, walking increases mobility in the hips by keeping tight muscles, such as your hip flexors, moving and out of the often vilified seated/flexed position. Walking is also low impact, so it applies very little stress to your joints and tissues, making it great for people of all ages and a better exercise option for people with lower body injuries/conditions when compared to running. This along with countless other health related improvements make walking a no-brainer.
While many people focus on the physical aspects of walking, the mental improvements can be just as important to not only you, but those closest to you as well. Even during these very restricted times, going out for a walk with your family is a great opportunity to unplug and take in the environment around you. Limiting sedentary time for your family can be quite a task and walking can make for a fun experience for all.
There are countless studies of how walking can help reduce symptoms of depression and anxiety; walking has been proven to be a great mood booster. Walking can also have positive effects on one’s memory, while limiting deterioration of brain tissue, which is crucial as we age.
The positives of walking are almost endless. Knowing this, how does one go about planning it, and how much is enough? The recommended amount of walking is put in a range of 3-5 times a week for roughly 30-60 minutes. The rule of thumb is this: the more sedentary your life is, the more you should walk. If you have a physical job or train often, a simple walk 3 times a week for 30 minutes will be enough. If you have a desk job or, due to our current pandemic, have issues getting up and moving, try doing your walks more often and extending those more towards the 60-minute mark. We have the time now to make positive changes and it is important to make walking a priority as we head back to our new normal way of life.
Article by: Kris Klith, Fitness and Sports Instructor, CFB Kingston Personnel Support Programs