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Basic InformationLatest NewsEven a Little Light in Your Bedroom Could Harm HealthWant Respect at Work? Ditch the EmojisAs Clocks Spring Forward, Keep Sleep on TrackSleep Experts Call for End to Twice-a-Year Time ChangesHigh Anxiety: Poll Finds Americans Stressed by Inflation, WarAHA News: Ready to 'Spring Forward'? Ease Into the Time Change With These 9 Health TipsSome Americans Gained Better Habits During Pandemic, Poll FindsStressed Out by Ukraine News? 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Here's What You're Doing Right - and WrongPandemic Worsening Americans' Already Terrible Sleep, Poll Finds​AHA News: Fine-Tune Your Health With These 5 Music IdeasAHA News: Healthy Living Could Offset Genetics and Add Years Free of Heart DiseaseCould Everyday Plastics Help Make You Fat?Take These Winter Workout Tips to HeartStay Safe When Winter Storms Cut Your PowerAHA News: Sound the Fiber Alarm! Most of Us Need More of It in Our DietExtra 10 Minutes of Daily Activity Could Save 110,000 U.S. Lives AnnuallyWinter Blues? It Could Be SADOrdering Groceries Online? Good Luck Finding Nutrition InfoBinge-Watching Could Raise Your Blood Clot RiskDon't Snow Shovel Your Way to a Heart AttackCelebrities' Social Media Promotes Junk Food, Often for FreeZoom Meeting Anxiety Doesn't Strike EveryoneDid Adding Calorie Counts to Restaurant Menus Make Meals Healthier?AHA News: Here's to a Fresh Start With Whatever You Do in '22Do You Have 'COVID-somnia'? 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Guillotiners Ahead! - Identifying and Protecting Yourself From Expediency-Driven Guillotiners4 Steps to ForgivenessForgiveEnjoy the Little ThingsAn Interview with Margaret Moore, B.S., M.B.A., on Organize Your Mind, Organize Your LifeCultivating Everyday Spiritual ExperiencesMinimize Painful ExperiencesConscientiousness and a Happier, Longer LifeTraining the Self-Care HabitFriends And MarriageRelax, You've ArrivedHow to Be Emotionally Aware - No Cat Ears RequiredHappiness, Sandwiches and George CarlinPeeling the Onion—Uncovering Our Wounds in TherapyHugging is Good MedicineHold Wants LightlySelf-Advocacy vs. Hypochondria: Where Do We Draw the Line?Trust Yourself and Take Some Baby StepsA Unified Theory of Happiness: Interview with Andrea Polard Psy.D.Why Support is Important for Dealing with Food, Weight + Body Image Issues Let It GoRule-Bound Adjustment is Deadening - Rule-Flexible Adaptiveness is EnliveningRest Your Weary HeadInclining Your Mind to Happiness: Just 5 ThingsThe Importance of Family Pets, Grieving the Loss of my Best Friend, Bonnie Exercise: Building the "Can Do" MuscleOur Obsession with "More"When Does Vicarious Trauma (VT) Become a Sign of Codependency? - Part IIGenerativity as a Path to WellnessWhy You Just Can't Stop Texting and DrivingGift YourselfWhen Does Vicarious Trauma (VT) Become a Sign of Codependency? - Part ICultivating Resilience before Mental Health Problems BeginA Mindful and Compassionate Approach to Anger in RelationshipsThe Essence of Healing, Governing, Service, Judgment and ContributionCreate Peace in YourselfThe Protective Effect of Having a Purpose in LifeEnjoy NowAre Mental Health Apps the New Generation of Self-Help Books?The Downside of ExpectationsIs Hating Someone Because They are Different a Mental Illness?Find What's SacredThich Nhat Hanh Shares Some Good NewsComplacency, Apathy and Resignation Be Banished and TransformedSuccessfully Negotiating the Crisis-Trauma, Grief-Transition Passage: Six Emo-Existential Questions The Benefits of Self-Questioning Part OneClean Air = Clear Thinking (Or How Pollution Undermines Cognitive Health)Having Trouble Exercising? 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The Seven Options Available For You In Any SituationBe Grateful for the Good and Graceful During the BadIn Challenging Times, No More “Inner Child”: Boldly Bring Your Inner ChutzpahPay AttentionThree Components of a Commitment: A Universal ToolWhen Calmness is a Trigger for Fear and How to Change itRetraining Your Brain Toward Greater FreedomThe Grammar of Committed Action: Speaking That Brings Forth BeingThe Strength and Stamina of Your Willpower Make a Valentine's ResolutionAn Interview with Gerti Schoen on The Gentle SelfThe Secret Ingredient to Making Change StickBe BenevolentWhen is Compassion Idiotic?Inspiring Power and Partnership: An Interactive and Interdependent PerspectiveCatch A "Wild Pitch?" You Must Be Kidding!Breaking Bad Habits Using The Now EffectDon't Beat Yourself UpAre Reasons Complete Nonsense? A Three-Minute Course Admit Fault and Move OnPositivity in Relationships is ContagiousA Simple Life Lesson for Us All: The Late Shirley LevineAn Interview with Brenda Knight on The Gratitude Power WorkbookPut Yourself on Your Priority ListCan You Live Without the Internet?It's Shocking How Little People Settle For, How Much They Put Up With and How Much Better They Deserve5 Tips on How to Keep New Years' ResolutionsElisha Goldstein’s Top 10 2011 Mental Help PostsBe the BodyA Tip for Happiness: Turn Routine into WonderHoliday Blues and Depression Single and Alone for the Holidays? 6 Strategies for Surviving and Even Thriving the Holidays AloneWithdraw Attention, Interest and Feeding Unhappy Thoughts,and Natural Happiness Arises and BlossomsBack to BasicsKnowledge is an Obstacle to KnowledgeEnjoy Every Last SandwichThe Impact of Exercise on Your Mental HealthSee the Good in OthersThis Thanksgiving Try the Mindful Gratitude PracticeWant a Healthier Life? 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The Answer is YesThe Architecture of All Change ProcessesSee Beings, Not BodiesDrop Tart ToneThe Top Seven Sources of Stress and Their RemediesLower the PressureReceive GenerosityBasics of Living: Breathing, Standing, Walking and Sitting: Safeguards of Well Being and Listening WithinAn Acronym that Guides us to Mental HealthBalancing Joining and Separation Keeping It Real — Do You Get It?You Can Feel Safer: Is There Really a Tiger in Those Bushes?Your Primary Spiritual Relationship - Love for YourselfAn Interview with Lama Tsering Everest21 Ways To Turn Ill Will to Good WillGROKKED: Being Seen, Heard and Known For Who You AreA Phrase to Save Your DayHow Did Humans Become Empathetic?Am I Normal?Dreams: More Than Fantasies and WishesThe Wolf of Hate7 Mindfulness and Psychotherapy Posts You Might Find InterestingSelf-Responsibility/Self-Accountability Qualifies You as an AdultTaking in The GoodAcknowledgment Transcends Pride and HumilityAltruism: The Power of Social MediaHealthy FriendshipCan you Improve Life Satisfaction by Changing Your Focus?Video Blog: Confidence3 Steps to Say Goodbye to Old Beliefs that Keep You StuckThe Brain in a Bucket Developing An Inner Meter on Manipulation — A Critical Life SkillFacebook: A Cold Hard LookLife: Bringing Back the Missing Puzzle PiecesWhy Do Smart and Successful People Do Dumb and Self-Sabotaging Things?What's Your 500 Year Plan for Humanity's Mental Health?My Beef with the "Secret"Beliefs, Roles and Stories Can Be Useful At Times or Create Suffering: Recognition, Disillusionment, Disidentification & Surrender is Freedom Itself Want to Make Change? 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Walking: A Step in the Right DirectionNIH Updated: Jun 4th 2019Have you been thinking of adding more physical activity to your life? Have you thought about walking? Walking is a great way to be more active and is the most popular physical activity among adults.
Most people can walk, including many people with disabilities who are able to walk on their own or with walkers or other aids.
The information and tips below can help you make walking and physical activity part of your daily routine.
What are the benefits of walking?
Two benefits of walking are that it’s easy to do and has a low risk of injury. Walking also is free or low-cost because you don’t need special equipment, clothing, facilities, or training. Because walking can easily fit your schedule, needs, and abilities, it’s a good way to start getting active if you’ve been inactive.
Health benefits
Like other kinds of regular physical activity, walking at a brisk pace also may offer health benefits, such as
- lowering your risk of high blood pressure, high cholesterol, heart disease, and type 2 diabetes
- strengthening your bones and muscles
- helping you burn more calories
- improving your fitness
- lifting your mood
Should I see a doctor before I start walking?
Most people do not need to see a doctor before they start a walking program. However, you should check with your doctor if you
- have a chronic health problem such as a heart condition, diabetes, or high blood pressure
- are over 40 years old and have been inactive
You also should talk with your doctor if, while walking, you get dizzy; feel faint or short of breath; or have chest, neck, shoulder, or arm pain.
How much should I walk?
Adults need 150 minutes, or 2.5 hours, per week of moderate-intensity aerobic activity to stay healthy. Aerobic physical activity is activity that speeds up your heart rate and breathing. Brisk walking is an example of moderate-intensity aerobic activity. Walking briskly for 30 minutes a day, 5 days a week, will help you meet the goal of 150 minutes per week. But any 10-minute period of physical activity helps. If you can't walk for 30 minutes at a time, try breaking your activity into three 10-minute walks instead.
For more health benefits and to control your weight, you may need to walk more than 150 minutes a week. Aim for doubling the amount to 300 minutes each week, or about 1 hour a day on 5 days of the week. The more you walk, the more health benefits you may gain!
How do I begin?
Walking is an easy form of physical activity to start because many people can walk wherever they are, without days or weeks of preparing and planning. Follow these four steps:
1. Set goals and make a plan to reach them.
Setting realistic goals—such as walking 10 to 15 minutes, three times a week—and having a plan to reach them will improve your chances of sticking with a walking program.
Think about the following as you set your goals and create an action plan:
Goals
- How far and how often you will walk to start
- Where you want to be with your walking program in 6 months
- Where you want to be in 1 year
Action Plan
- Where you will walk
- What days and times you will walk
- Who your walking buddy or support person will be
2. Be prepared.
Make sure you have everything you may need, such as
- shoes that fit right and have good arch support; a firm, well-cushioned heel; and nonskid, flexible soles
- clothes that keep you dry and comfortable
- a hat or visor for the sun, sunscreen, and sunglasses
- a hat and scarf to cover your head and ears when it’s cold outside
- layers of clothing in cold weather that you can remove as you warm up
3. Get moving.
Divide your walk into three parts:
- Warm up by walking slowly.
- Increase your speed to a brisk walk. Brisk walking means walking fast enough to raise your heart rate while still being able to speak and breathe easily.
- Cool down by slowing your pace.
When walking, be sure to use proper form:
- Keep your chin up and your shoulders slightly back and relaxed.
- Look forward, not at the ground.
- Keep your back straight, rather than arched forward or backward.
- Let the heel of your foot touch the ground first, and then roll your weight forward.
- Walk with your toes pointed forward.
- Swing your arms naturally.
4. Add on.
As walking gets easier, start to go faster and farther. Add hills or some stairs to make your walks more challenging. Review the sample walking plan that follows for an idea of how to start and slowly increase walking.
Should I stretch before I walk?
Research is ongoing about the best time to stretch. You may warm up before your walk by walking more slowly for a few minutes before picking up the pace. You may choose to stretch after you warm up and after you are done walking and cooling down. Cool down by walking slowly the last few minutes of your walk.
After you are done walking, gentle stretching may help make you more flexible. To stretch correctly, avoid bouncing or holding your breath. Do each stretch slowly and move only as far as you feel comfortable.
Side Reach - Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side.
Wall Push - Lean your hands on a wall and place your feet about 3 to 4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg.
Knee Pull - Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee toward your chest, hold for 10 seconds, and then repeat with the other leg.
Leg Curl - Pull your right foot toward your buttocks with your right hand. Stand straight and keep your bent knee pointing straight down. Hold for 10 seconds and repeat with your other foot and hand.
Hamstring Stretch - Sit on a sturdy bench or hard surface so that one leg is stretched out on the bench with your toes pointing up. Keep your other foot flat on the surface below. Straighten your back, and if you feel a stretch in the back of your thigh, hold for 10 seconds and then change sides and repeat. If you do not feel a stretch, slowly lean forward from your hips until you feel a stretch.
What about safety?
Some places are safer to walk when you are outdoors than others. Keep safety in mind as you plan when and where you will walk.
- Be aware of your surroundings. If you wear headphones while walking, keep the volume low enough so you can hear car horns, people’s voices, barking, and other sounds and noises.
- Walk with others, when possible, and take a phone and ID, such as a driver’s license, with you.
- Let your family and friends know where and when you walk.
- Wear a reflective vest or brightly colored clothing if it is dark outside.
- Be careful walking around large bushes, parked cars, and other barriers that may block your view of traffic or other people.
- Watch out for uneven or slippery streets and sidewalks; or holes, rocks, or sticks that could cause falls.
- Walk in an indoor mall or shopping center if you don’t feel safe or comfortable walking outside.
How can I make walking a habit?
The key to building any habit is to stick with the new behavior. Try these tips to help you stick with your walking routine:
- Walk in places you enjoy, like a park or shopping center. Try different places and routes to keep it interesting and to stay motivated.
- Listen to your favorite music as you walk, remembering to keep the volume low so you can hear sounds around you.
- Bring a friend or family member. Having a regular walking buddy may help keep you going—even when you would rather stay home. You can cheer each other on and serve as role models for friends, family members, and others.
- Have a “Plan B.” When bad weather or other roadblocks get in the way, be ready with options, like walking inside a mall rather than outdoors.
- Track your progress on paper, online, or with a fitness app for your phone or computer. Record dates, distance, and how you felt when you were done. Tools such as the Body Weight Planner can help you track your physical activity online. Devices such as pedometers and fitness trackers may help you count steps, calories, and how far you walk during a certain period of time.
- Reward yourself with something pleasant after your walk, like a relaxing shower or 30 minutes of time to yourself.
- Be prepared for setbacks. If you have a setback, go back to your walking routine again as soon as you can.
With time, walking will become part of your daily life and may even make it easier to try other types of physical activity.
Sourced from NIDDK Publication on June 4, 2019.
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