Walking For Health

Did you know? Walking just 30 minutes each day can strengthen your bones.

What do you think is the most popular form of exercise?

Walking, of course. After all, it’s cheap, it’s easy, it doesn’t require fancy equipment, special clothes, an expensive membership and it’s available 24/7 for just about anyone.

Walking, even just 30 minutes a day can strengthen your bones, reduce body fat, boost your muscle power and increase your cardiovascular fitness. It’s a low impact form of exercise that offers at least the following 10 health benefits:

• Reduced risk of cancer
• Lower chance of stroke and heart disease
• Better management of diabetes
• Increased longevity
• Weight loss or maintenance
• Improved sleep
• Better muscle strength
• Stronger bones
• Reduced incidence of depression
• Increase in “good” cholesterol

And on top of that, walking leads to better posture, improved immune and lung function compared to the same time spent in our typical “sitting” postures.

What’s the best way to get started with a walking routine?

First, get a good pair of functional shoes that are designed for walking and that are appropriate for your foot type.***  Remember to stretch a bit, particularly the calves, quads and hamstrings.  Stretching is a great habit and is especially important at the END of your walk while you are still warm. Start out slow. Like chiropractic adjustments, each session builds on the ones before and prepares your foundation for future improvement. Ease into it slowly and increase your pace, distance or time gradually.

And like chiropractic care, you benefit the most when you walk on a regular basis.

Many of us overlook even small opportunities to walk. Instead of stressing out trying to find the closest parking spot, walk. Instead of driving, walk to the convenience store or other nearby destinations.

Walking is generally a safe way to exercise, but be sure to use common sense:

• Make sure you’re healthy enough to exercise, especially if you’re overweight, have health challenges, have been extremely sedentary or are recovering from injuries.
• Be sure to warm up by starting slowly and then cool down afterwards by slowing your pace and doing some releasing stretches.
• Wear loose, comfortable clothing, and supportive, well-fitting footwear to avoid blisters and shin splints.
• Drink plenty of fluids before and after your walk. If it’s hot or you are taking a long walk, take water with you.
• Stay focused, keeping your eyes ahead to avoid surface pitfalls and your ears tuned to your surroundings. Avoid texting or other distractions.

A brisk walk for 30 minutes a day, five days a week will work wonders for your physical and mental health. So get up off that couch, climb out of that chair, grab a friend and start walking!  If you have questions or want to learn how to determine what footwear is appropriate for you *** (both your planned activity and your individual structure) don’t hesitate to ask us at, or before, your next visit.