While walking may be overshadowed by more intense activities, this simple form of exercise is one of the best ways to improve health and well-being. Walking is not just about burning calories, its benefits go beyond that. Apart from regulating weight, it enhances cardiovascular health and boosts mental clarity.
Determining the perfect daily walking distance depends on your health status and goals. Heavier individuals burn more calories per km. It is advisable to start slow, and gradually increase pace and duration of walk. If weight loss is the objective, longer walks may be needed. Also, it is essential to synergise walking and a balanced diet.
General guideline
A general guideline for those looking to get in shape is to aim for about 10,000 steps per day, which translates to roughly 7 to 8 km. This way you burn 300 to 400 calories daily, which could lead to losing about half a kg per week if you are also on a proper diet.
Walking 10,000 steps in one stretch may seem intimidating. Break down the goal into smaller ones – a morning walk, a midday stroll, and an evening walk. If possible, walk to work. Take the stairs instead of elevators. You can catch up on work with a colleague while walking. Use a smartphone app to track your steps. This will motivate you.
Walking improves both physical and mental health. Learn to enjoy this simple form of exercise by combining it with music or finding a walking companion.
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