Health Benefits of Walking: Time of Day Tips

Posted by on May 10, 2013 under Resources | Be the First to Comment

Walking Shoes

Image courtesy of the American Council on Exercise

Are you walking your way to better health?  Walking for fitness has proven and measurable health benefits, and it’s completely free!  Among other benefits, a regular walking program can:

  • Boost your immune system
  • Increase bone strength
  • Reduce risk for Glaucoma, Alzheimer’s and Colon Cancer
  • Prevent weight gain
  • Increase your energy and stamina
  • Reduce cholesterol and lower blood pressure

When’s the best time to go walking?  Anytime you can fit it in!  The US Department of Health and Human Services, the American Heart Association and the American College of Sports Medicine have all agreed that two 10-minute walking sessions will benefit us almost as much as one 20-minute session.  You just need a total of at least 2½ hours each week (that’s about 20 minutes a day). Here are some time-of-day tips for early morning, mid-day and evening walkers.

Tips for Early Morning Walkers:

  • The night before, get your walking clothes and shoes ready so it’s easy to put them on and head out the door.
  • Program your Ipod or MP3 player with an upbeat music playlist, or set it to your favorite radio station to help keep you moving at a brisk pace.  Just make sure you can still hear traffic, and take extra care when crossing intersections.
  • If it’s dark outside, wear light colors or clothing with reflective stripes so motorists can see you.
  • Watch a morning news show or check your email while gently stretching your calves and hamstrings at the end of your walk..

Tips for Lunchtime Walkers:

  • Schedule your lunchtime walk in your work calendar. Think of it as an important appointment – which it is!
  • If you can, keep everything you’ll need for walking at work. This way you won’t find yourself saying “I forgot my shoes. I can’t go.”
  • Recruit a couple of colleagues to join you.  You can help keep each other motivated, and good conversation makes the time pass quickly!
  • Depending on your walking pace and the weather, you may be able to wear your work clothes and just switch to athletic shoes. . If you’re walking briskly, you’ll heat up after about 10 minutes, so avoid the tendency to overdress. 
  • Pick a route where you can grab a healthy snack or lunch at the end of your walk, or better yet, pack your own.

Tips for After-Work Walkers:

  • Have a light snack at about 4 p.m. (for example, a low-fat yogurt and a handful of almonds, or an apple and a piece of cheese) so you don’t experience a late-day dip in energy and talk yourself out of walking.
  • Pick an area that’s not heavily trafficked, since rush hour can affect the quality of the air.
  • Walk tall, and do some backward shoulder rolls and gentle neck stretches to relieve work stress.
  • If it’s dark, wear light-colored clothing, or clothing with reflective strips so motorists can see you.

Most importantly, have fun! 

For more health information and useful tips, visit our Resources Blog on TotalHomeCareSupplies.com.  To shop for incontinence, ostomy, urological or wound supplies, visit our Total Home Care Supplies web store.

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