A Google search for “walking for health” returns 1.7 billion results. why? Because it’s something you can do anytime, anywhere, with your own two feet, without the hassle, without the need for an expensive gym membership, and the benefits are great.
“Often, we believe the best workouts should be intense and intense,” explains Walk With Walsh founder Jennifer Walsh. “When we take a brisk walk outside to activate our senses, our bodies and brains are activated.”
The National Institutes of Health has proven that just 11 minutes of walking a day can add years to your life. An 11-year study of more than 2,000 adults published in the journal JAMA showed that walking about 7,000 steps a day reduced the risk of death by 50% to 70%.
But what if you can only go out on weekends? It works too. A 2023 JAMA study found that taking long walks (about 8,000 steps, or about 4 miles) just one or two days a week had cardiovascular benefits in study participants and walked the same distance. It has been shown that the mortality rate has decreased almost as much as in humans. every day.
Why walking is the best exercise
The benefits of walking are huge, and regular walks can reduce your risk of heart disease, stroke, high blood pressure, and diabetes. Physiotherapist Luke Pickett, who has worked as a physiotherapist for the Australian Football League, the Australian Institute of Sport and Australian sports teams, as well as director of Melbourne Physio, says this is cardio. points out that it is an excellent weight-bearing exercise that also counts as Clinic. “moreover, [walking helps] By strengthening the postural muscles of the spine, mothers can prevent the lower, mid, upper and neck pain they experience. “
But walking is just as beneficial for improving your mental health as it is for your physical health. “This low-impact activity can help reduce stress and anxiety, improve mood and boost energy levels, especially for new moms who need the much-needed rest away from caring for their newborn. ‘ explains Robi, a New York City-based psychotherapist. Ludwig, Ph.D. in Psychology.
And we already know that self-care and mind-body connection are key to staying sane as mothers. “Our brains are like computers,” says Walsh. “Opening too many tabs can drain your battery. A walk in nature is a great way to observe the beauty of your surroundings and calm your mind.”
If you don’t have the freedom to take a break away from your children when you walk alone, the best thing about walks is that you can often go with little ones. “Stroller walks are also a bonding time with your baby and help establish healthy habits for both mother and child,” explains Dr. Ludwig. Go on nature walks with older children and see what natural treasures you can find.
Krystal Furst believes daily walking can help ease postpartum depression. “By getting outside and getting some sunshine and moving purposefully without feeling trapped at home, I was able to avoid feeling depressed,” says her 4-year-old from Upstate New York. says a stay-at-home mom of two children. “It also gave me a daily workout that I didn’t feel I could do at home.”
Things to know before walking
If you decide to incorporate walking into your daily routine, the Mayo Clinic has some suggestions before you start.
plan a course: If the bike path allows you to go outdoors, or you can walk around blocks, choose safe trails with no bumpy terrain or potholes. If the weather is bad, choose malls that have specific hours for pedestrians.
Prepare your body. To avoid muscle soreness and strain, warm up before walking, then cool down and stretch (especially if your activity level was previously limited).
set realistic goals: 30 minutes every day is fine, but you can also break it up into smaller chunks, like 10 minutes each time.
Get the right gear: Good sneakers with good arch support, loose, comfortable clothing with moisture-wicking materials, sunscreen, a hat, and sunglasses are all important if you plan to walk outdoors. You can also choose a pedometer or fitness tracker to track your steps and hold yourself accountable.
Our Favorite Walking Essentials
Need extra motivation to get up and take action? We’ve rounded up 10 of our favorite products to help you get the most out of your walks. Let’s go hiking!
The rose bangle adds a constant and comfortable level of resistance to walking. It can be worn on the wrist or ankle, comes in a variety of colors and doesn’t require a lot of storage space.
Thanks to the trendy athleisure brand for putting fanny packs back in the spotlight. The perfect hands-free essential for walking, you can stash all your essentials like keys, credit cards, sunscreen and more.
Want to spend more and enjoy walking more? Weighted walking burns more calories, improves your posture, and activates your core (and even helps you crack your abs). This new weighted vest can be worn like a backpack and the weight can be easily adjusted by adding or removing panels.
Brooks sneakers are specifically designed for walking and running, with dynamic cushioning that responds to your stride and minimizes impact with every step.
Don’t forget to hydrate! This corksicle water bottle keeps liquids cold for up to 25 hours, and you get a hands-free sling to put it inside.
You definitely want to avoid making your daily walk stinky. This convenient, handbag-sized hammam spray prevents odors by using your body’s natural chemistry to neutralize odors for 24 hours. “As a new mom, I found most deodorants to be ineffective against postpartum body odor, and they can leach the synthetic endocrine-disrupting chemicals sold by many drugstore brands into my breasts. I didn’t want to put it in an armpit.” “Organization is a tissue,” says Esas co-founder Seda Bilginer. “That’s why we developed Hammam Body Splash.”
Remember to protect peeps. Ray-Bans are a staple, and this classic style in particular blocks 85% of visible light while providing a secure, comfortable fit.
Celebrity trainer Jillian Michaels appreciates this iTouch fitness tracking device that not only is fashionable and tracks steps, calories, sleep and heart rate, but also comes with a 90-day subscription to Michaels’ Fitness App. I’m here.
If you’re itching to bond with your baby, simply strap it to your chest for a soft and comfortable wrap that doesn’t feel stiff or bulky (which can make you sweat) like a traditional baby carrier. Let’s take a walk
love & fit
as the author of bra book Proper support is more important than ever in any type of physical activity, says the man who has helped millions of women with bra support. Studies show that even low-impact activities such as walking can cause breast tissue to move up and down, which can cause pain and sagging. I chose this sports bra from Love & Fit not only because it’s adjustable, but also because it accommodates breastfeeding and pumping.
Points to note when walking for health
The National Institutes of Health reports that working mothers in particular are at higher risk of not meeting recommended levels of exercise, putting their overall health and well-being at risk. Walking is an easy way to reach your fitness goals and get great results.
Another tip? There is power (and accountability) in numbers. You can join a local moms group, or you can gather your favorite local moms group and plan a time and meeting place for your walk each day.
Incorporate walking into your life now and continue to enjoy its benefits for years to come. Your mental and physical health will be thanked for it.