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Walking is a Wonder Drug
- Boosts heart and lung health
- Reduces risk of heart disease and stroke
- Reduces risk of cancer
- Improves immune function
- Strengthens bones
- Improves balance
- Minimizes joint pain
- Reduces sweet cravings
- Counteracts weight-promoting genes
- Triggers weight loss
- Builds muscle
- Improves endurance
- Supports better sleep
- Improves memory and cognition
- 11.5 cups (2.7 liters or 0.7 gallons)
The list could go on! This accessible, effective form of physical activity is one of the best ways to transform your health. The more you walk, the more health benefits you'll reap, so keep reading to find out how much you should aim for.
How Much to Walk
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If you walk for 30 minutes a day, you'll hit your 150 minutes for the week and then some. This is good – 150 minutes is a minimum goal! And as you build up to more walking, you should be able to reach at least 45 minutes a day, which will more than double your exercise goal.
For those who have time, 60 minutes a day is even better. And if you're a dog owner, this is probably what you should aim for, as that's usually the minimum our canine companions need to stay healthy and fulfilled.
- Week 1: 20 minutes/day
- Weeks 2-3: 30 minutes/day
- Weeks 4-7: 45 minutes/day
- Week 8 and onward: 60 minutes/day
How Fast Should I Walk?
How to Walk Correctly
- Low back pain
- Achilles tendinopathy
- Tendonitis
- Plantar fasciitis
- Shin splints
- Patellofemoral pain syndrome (runner's knee)
- Iliotibial band syndrome
- Back straight: Stand tall as though there's a string on top of your head pulling straight up to prevent slouching.
- Eyes forward: Look about 10-20 feet in front of you with your eyes up and chin parallel to the ground to keep your neck happy.
- Shoulders down: Roll your shoulders up, back, and down before relaxing them – don't let them creep up toward your ears!
- Arms moving: Let your arms swing naturally from your shoulders to reduce stress on your spine and make your walk easier. Don't swing them from the elbows.
- Neutral, supported spine: Keep your core tight and your back straight – you don't want to tuck your tailbone under or stick your butt out.
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Graceful walk: Step heel to toe in a light, rolling stride instead of flat-footed with a thud. A smooth, quiet stride is best for your joints and reduces the risk of injury.
Manage Aches and Pains
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