We’re all struggling to cope with the stress of upended lives, risk of a new and menacing illness, economic instability, and an unpredictable future. Most of us are actively pursuing ways to take care of our bodies and minds so the stress doesn’t overwhelm us.
The Mayo Clinic reminds us that physical activity is one key way to do that.
Regular physical activity and exercise can help reduce anxiety and improve mood. Find an activity that includes movement, such as dance or exercise apps. Get outside in an area that makes it easy to maintain distance from people — such as a nature trail or your own backyard.
I’ve had to adjust my activity routine since my dance studio is closed, as well as the recreation center, that I had just joined prior to the physical distancing protocol started. I already liked to walk, so I have increased that to almost daily. I have a treadmill that I can use when the weather is not so nice, but I prefer to walk outside.
So in this post I’m going to share some photos from my walking journeys with reminders about the benefits of walking.
Walking-maybe the best form of exercise
The best type of exercise is one that you will do on a regular basis. Walking is considered one of the best choices because it’s easy, safe, and inexpensive.
Brisk walking can burn as many calories as running, but it is less likely to cause injuries than running or jogging. Walking doesn’t require training or special equipment, except for appropriate shoes.
Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.
Read more about taking care of your heart at this previous post.
7 Keys to a Healthy Heart
Seniors age 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week.
Low-impact activities such as walking, biking, or swimming generally go easy on your joints.
One day I biked instead of walked; a little harder to take photos though.
Include physical activity in your daily routine.
- Park the car farther away at work or stores.
- Get off the bus one stop earlier and walk the rest of the way.
- Walk to do errands.
Get going and keep going
Everyone can benefit from physical activity. For most people, it is possible to begin exercising on your own at a slow pace. If you have never exercised before, start with a 10-minute period of light exercise. A brisk walk every day is a good first exercise. Slowly increase how hard you exercise and for how long.
- You can walk outdoors, at home on a treadmill, alone, or with friends and family.
- Make it fun. Listen to music or books on tape while you walk or jog. Watch TV or a video while you exercise.
The heart of walking
Aerobic exercise causes you to breathe more deeply. It makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which burns calories). Examples of aerobic exercise include walking, jogging, running, dancing, swimming, and bicycling.
Keep your distance
Honor social distancing guidelines
recommended by public health officials
to stop or slow down the spread of
contagious diseases. If you are running, walking or
hiking outside, try to do so in a location
that is not crowded. If you encounter
others while out exercising, maintain six
feet distance.
This sign was on the fence at a soccer field where it’s good advice. But in life I think if we “climb on our goals”, we’ll be more likely to reach them. Sometimes “goals” do fall over, hopefully not causing serious injury or death, but often disappointment and discouragement. If your goals fail, climb back up and try again. Just not on the soccer field please.
Visit FamilyDoctor.org
The fitness advice in this post was taken from FamilyDoctor.org, the patient information site sponsored by the American Academy of Family Physicians, of which I am a member. Please visit the site for more advice about exercise, fitness, and other health concerns , including coronavirus disease. (I have no financial interest in the site.)
exploring the HEART of fitness by walking
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Dr. Aletha
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