Give a Girl the right Shoes..
By the time you read this, I will have consumed my body weight in Easter eggs, I will be thinking about how I can lose the Christmas/Easter weight and get vaguely fit in readiness for the promise of the warm summer months. I suspect that I am not the only one facing this perennial dilemma but – I write this bearing good news! A way to improve fitness, lose weight and help reduce the risk of underlying health conditions such as high blood pressure, stroke, high cholesterol and diabetes – which by the way has just topped 5 million people in the UK living with diabetes – for free, without massive commitment that can be incorporated into your daily life. Is it a miracle? No its….
WALKING!
Can it possibly be that simple? As the owner of Daisy, the ever so slightly chubby black Labrador, I do walk daily but Daisy is getting old and slow, so I need to up my steps and speed. Previous research has shown lower mortality rates among individuals who walk consistently, especially those who log at least 8,000 steps daily. Until recently, the benefit of intense walking just once or twice a week on long-term health outcomes had not been examined however, a recent study suggests that taking 8,000 steps or more for just 1 or 2 days a week was linked to a significant reduction in all-cause and cardiovascular mortality. There is now no excuse!
It is recommended that adults achieve at leas 150 minutes of physical activity (of moderate intensity) per week. Currently 26% of UK adults have less than 30 minutes of physical activity per week. It is a low impact form of exercise that provides a productive workout when performed at a pace of 3 – 4 mph - a brisk pace rather than a stroll. You should be able to talk but not sing the words to a song.
Not only does walking activate the circulatory and cardiovascular system, it will help strengthen your quadriceps, hamstrings, glutes, calves, and core. It can help build strength and stamina and burn calories.
Studies have suggested it can also support mental health by improving mood, reducing stress and provide mental and emotional satisfaction. Scientists think that exercise causes the release endorphins – hormones that may create a natural high, bringing about changes in the body that can make you feel much better and happier.
The easiest way to walk more is to make walking a habit. Consider:-
Walking as part of your journey to work
Walking to the shops
Using the stairs instead of the lift
Leaving the car behind for sort journeys
Walking the kids to school
Doing a regular walk with family or a friend
Joining a walking group
Spookily, May is National Walking month – the evenings are getting lighter and it is now is the perfect time to get outside and get those steps in – just make sure you wear the right shoes!
