Research shows that even a short amount of walking — one of the most accessible forms of exercise — can help set you up for success when working toward other fitness achievements.
Research shows that 11 minutes of moderate-to-vigorous exercise per day may lower your risk of cancer, cardiovascular disease or premature death. Even as little as five minutes of walking per day could provide some health benefits, according to Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver.
Just getting started
The key is to make movement a regular part of your day, which is why Freeman suggests people engage in any form of exercise, even if it’s incorporating a five-minute walk into your routine.
Katy Milkman, professor at the University of Pennsylvania’s Wharton School, explains that smaller tasks are easier to achieve, so pushing yourself to take a five-minute daily walk is easier than trying to complete a 35-minute walk once, Milkman said.
Even with a five-minute walk, the most important part of any fitness goal, according to Freeman, is finding time to weave it into your daily routine, which is why it’s important to start small and focus on simplicity.
Freeman also recommends completing your quick walk — or whatever form of exercise brings you joy — first thing in the morning to start your day with positive movement. And for coffee lovers, Freeman said a walk can energize you just as effectively as one cup of your favorite brew.
Walking isn’t just good for your body; it’s also great for your mental well-being. Not only can it help break addictions such as smoking, Freeman said, but a walk can also help reduce anxiety and depression, especially for people who might be dealing with grief.
Building on your routine
It’s important to remember that the smaller the commitment, the more likely you are to follow through, Milkman said. As you add more to your routine, start slow and think about where you might be able to squeeze some quick yet beneficial movements into your practice.
For those just starting to incorporate more exercise into their routine, it’s all about sitting less and moving more. Some workouts can even be completed from the comfort of your couch while watching an episode of your favorite TV show.
Source: CNN
Bd-pratidin English/Fariha Nowshin Chinika
