Why you need to walk more and how to effortlessly make walking a part of your life

German philosopher Friedrich Nietzsche spokeF. Nietzsche. Twilight of idols, or How to philosophize with a hammerthat only "well-worn" thoughts have value. Unfortunately, everyday activities rarely allow us to truly enjoy walking. And even more so alone. But in vain, because it is incredibly beneficial for our body and spirit.

How walking affects health

The habit of walking has a positive effect not only on our physical health, but also on our mental health. Walking helps 1. E. M Murtagh, M. H Murphy, et al. Walking - the first steps in cardiovascular disease prevention / Current Opinion in Cardiology
2. E. A. Krall, B. Dawson-Hughes. Walking is related to bone density and rates of bone loss / The American Journal of Medicine
3. S. Farrokhi, P. Jayabalan, et al. The influence of continuous versus interval walking exercise on knee joint loading and pain in patients with knee osteoarthritis / Gait Posture

prevent heart disease, strengthen bones and joints, energize, improve mood and promoteF. Wang, S. Boros. The effect of daily walking exercise on sleep quality in healthy young adults / Sport Sciences for Health healthy sleep.

In the modern world, regular walks have another significant plus. They give us an opportunity to take our minds off social networks and the screen of a TV, phone, laptop or tablet. Taking long walks can help you focus on your emotions, especially when walking without headphones and listening to the sounds of nature.

How to start walking more

First of all, you need to buy comfortable shoes. And during the walks themselves, follow the three main rules.

1. Take a route close to home

Nature is best suited for walking - a green alley, a park next to the house, or even a sandy path if you live near the sea, river or any other body of water. Scenic views can help you focus on yourself and turn off environmental stimuli.

If you don't feel safe walking alone, invite a friend or relative. You will be able to help each other and develop a good habit together.

2. Take the time

If you have very a lot of work and very little free time, improvise. Get off one stop early and walk back home. In case you drive a car, park it a little further from the office or your apartment to walk.

You can also take a walk alone and while shopping for groceries. Of course, now we are used to ordering everything online, but nothing prevents us from going for food or clothes ourselves at least once a week, especially if the supermarket is located near your home.

3. Don't walk too long at once

It is not necessary to go through the notorious 10 thousand steps. Start small - 30 minutes a day or less. Harvard Medical School found outWalking For Health / Harvard Health Publishingthat even short daily walks of about 22 minutes can reduce the risk of heart disease by 30%.

Try to do 2-3 of these proms a week. This should become a pleasant habit, not a goal to be achieved by all means.