Research has shown that walking at a lively pace at least 150 minutes a week can help you:
- Think better, feel better and sleep better.
- Reduce pain.
- Reduce your risk of serious disease like heart disease, stroke, diabetes and several types of cancer.
- Improve your blood pressure, blood sugar and blood cholesterol levels.
- Increase your energy and stamina.
- Improve your mental and emotional well-being and reduce risk of depression.
- Improve memory and reduce your risk of dementia.
- Boost bone strength and reduce your risk of Osteoporosis.
- Prevent weight gain.
If 150 minutes sounds like a lot, remember that even short activity sessions can be added up over the week to reach this goal, and it’s easy to fit in a few minutes of walking a several times a day. We usually suggest 30 minutes five times per week.
When is the best time for exercise? The truth is, it’s personal! It may suit you better to walk before work, over a lunch-time or after work. Developing a routine where you walk at the same time every day is usually best.
You can also build physical activity into your workday to be less sedentary and get more exercise. Walking, alternating sitting with standing, taking active breaks from the computer and sneaking in mini workouts at your desk are just a few of the ways you can move more, get fit and burn calories on the job.
Juli-Ann Riley, Riley Physiotherapists
