Americans normally walk around 3,000 to 4,000 steps a day, yet there’s this 10,000 step-a-day challenge that’s given to everyone who wants to start their fitness journey. (image source)
Walking is a kind of physical activity that offers a number of health benefits that help lessen the chance of having heart disease and stroke, high blood pressure, diabetes, obesity, and even depression.
This helps the brain to produce a chemical, called endorphin that helps to relieve pain, stress, and enhance mood.
According to the U.S. Department of Health and Human Services, they advise 150 minutes a week of moderate-intensity exercise. If you’re planning to the only workout for five days a week, all you need is 30-minutes of exercise or brisk walking per day.
To enjoy walking, try these out:
Family and Friends Day: Go on a hike with your family and friends, instead of watching a movie.
Send it Personally: Instead of sending your project or report on email, walk to your group mate’s desk and hand the printed project down.
Schedule work-day-walks: If you have time to walk after your office-hours or during your breaks, take a short walk. You can tag along with your friends, so you will enjoy your time together, talking while walking. You could also consider getting off the bus stop, which is prior to your house and walk the rest of the way.
Take your dog for a walk: If you don’t have a dog, go to an animal shelter to volunteer or just invite your friend to walk his or her dog.
Use the stairs: Whether you’re going down or up the stairs will help you burn calories than taking an elevator.
If you are having a difficult time walking for 30 minutes, make it 10. But make sure that before you start walking, do some stretching to keep the muscles flexible ready for the long walks.