The benefits of consistent walking and light resistance training for overall health, well-being, and weight loss are discussed here. Regular walking can improve bone health, prevent chronic diseases, and increase lifespan. It can also help with motivation, mindfulness, and stress management. Developing habits of low-impact movements like walking and light resistance training can benefit our functionality as we age, reduce the risk of balance issues, and improve overall health.
Check out the Executive Summary of the Physical Activity Guidelines.
The Power of Walking Consistently
As I scrolled through Instagram, I came across a video that focused on how walking was not working out. Ultimately, it discouraged people who did not resistance train that they were wasting their time. Now, I will admit that this video may have been a shorter version of a longer video, but the reality is that many people only see this brief video.
The Power of Consistency can be applied to walking, too!
Let me share a remarkable story with you. I work with a woman in her 70s who walks 4 miles every morning. Her agility and energy levels are so high that you wouldn't believe she's a day over 40. When I asked her about her routine, she revealed that walking has empowered her to handle her daily tasks independently, without relying on others. This is the power of walking!
Weight-bearing exercises like walking can build stronger bones and muscles, which in turn can reduce the risk of osteoporosis and improve overall bone health. It is also beneficial to add some type of resistance training, light and medium weights, which can also improve overall health.
Regular walking can help you stay healthy and prevent chronic diseases like type 2 diabetes, some types of cancer, and even Alzheimer's disease. It may also increase your lifespan and improve your quality of life as you age.
Motivation, Mindfulness, and Stress Management
Walking can help you stay motivated to achieve your 24-hour movement goal and your weight loss goal. This low-impact movement is a sustainable way to stay motivated if you don't enjoy it or are not ready for high-intensity training or movements. Walking is also a great way to break up the impact forces of running, get your movement in, and enjoy the scenery.
My number one reason for walking is stress management and to improve my overall mood. If you work in a career where sitting is the norm, your body may also enjoy the slower movement of walking. It's also nice to get out, clear your mind, and decompress.
Talking about walking, have you heard of Cozy Cardio? Check out my post later this month.
Creating a Lifelong Habit
As we continue to age, many of the movements that we could do in our younger years become more challenging. Now is the time to develop habits that will benefit our functionality as we age and reduce our risk of balance issues, lifting our own body weight, and more. Building consistency in low-impact movements like walking and light resistance training will help us as we age.
Need help starting?
Check out these workouts that can be tailored to walking only
Talking with your Professional Exercise Professional
It's crucial to communicate honestly with your trainer about your fitness profile, including any previous or current injuries, exercise preferences, and dislikes. This will help them program your training plan to target major muscle groups, multi-joint movements, and even single joint auxiliary movements or bilateral or unilateral lifts.
Overall, resistance training is a valuable addition to any exercise routine, and discussing your goals with your trainer can help you develop a plan that works best for you.
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Takeaways
Walking has benefits too. There is no all or nothing approach to improving health
Work with a Certified Fitness Professional to design a plan
Add resistance exercises in addition to walking as they can reduce the risk of all-cause mortality
Visit US Reps: Registry of Exercise Professionals® Here to help you find your Certified Exercise Professional
Zhao M, Veeranki SP, Magnussen CG, Xi B. Recommended physical activity and all cause and cause specific mortality in US adults: Prospective cohort study. BMJ 2020; 370:m2031.
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