Walk the World: The Surprising Health Benefits of Walking

One of the many exercises you should consider if you’re trying to get fit is walking. It is one of the good, if not the best, ways to get more active, lose weight, and become healthier. So grab your most comfortable walking shoes and start counting your steps.

If you’re curious about how much you burn from walking for a certain period, here’s what you need to know: a brisk walk is about 3 miles per hour and you can burn up to 200 calories with a 30-minute walk. While walking is indeed an easy and good way to lose or maintain weight, it is still very much important to pay attention to what you wear while you do it, when to do it, and where.

Speaking of when, walking can be done any day of the week. It is a low-effort activity, perfect for those who are not used to the strenuous types of workout. You can gradually increase your pace and the distance until you get used to strolling longer distances and eventually make it a part of your routine. Doing so is a great way to go from being inactive to having the urge to keep moving.

Walking, however, can get boring, that’s a fact, especially when you are to do it alone. But there are a lot of things you can do to make the activity less dull. One is to listen to music. Find upbeat songs that will motivate you to work your limbs.  You can also add some variety to your walks. A good example would be doing some bench push-ups or planks. You can also try lunges every now and then. And don’t forget to take breaks every 30 minutes. Or why not make it even more fun and sociable by joining walking groups! 

To motivate you to start walking, let’s talk about how it helps you reach your health goals.

With regular brisk walks, you are already helping yourself maintain a healthy weight and lose body fat, prevent or manage various conditions, improve your cardiovascular fitness, strengthen your bones and muscles, improve your muscle endurance, boost energy levels, and improve your mood, cognition, memory, and sleep. Walking also improves your balance and coordination, and since this is a workout, it also strengthens your immune system, making you less susceptible to illnesses. As it is with other exercises, the faster, farther, and more frequent you do your walk, the greater the benefits.

While it is true that walking does not require that much effort, it also has its own difficulties. This is why it is important that you plan out your routine. You have to determine what to wear, which gears to have on you when you walk, what course to take, how to warm your body up before you start walking, what stretches to do, and how to cool down right after the workout.

Most importantly, have a goal in mind.

Knowing what to do and what you want to achieve by walking will help you avoid getting burnt out only a week after you started. Consider incorporating aerobic activities and some strength training to prevent burnout. As for the duration, aim for at least 30 minutes a day or even as quick as 5 minutes!

To make walking more worthwhile, consider tracking your progress. Knowing that there is an improvement makes the exercise more enjoyable.

But how, you ask.

Garmin’s Vivomove Luxe is a good tool for tracking your daily progress. This wearable is a hybrid smartwatch that combines the traditional look of an analog watch with the essential smart features you need to stay on top of your game. The Vivomove Luxe boasts a 5-day battery life on a quick charge and can be personalized through its replaceable band that comes in different styles and colors. The Vivomove Luxe also has a calendar view, smart notifications, a chronograph timer and stopwatch, and the option to sync your data to Garmin Connect and share your progress with people who share the same interests and passion.

Luxe does not only offer a luxurious style, but it also prioritizes your health and wellness. It tracks your body battery as you move, monitors your stress levels, and provides wrist-based heart rate. It comes with preloaded sports apps and safety features and lets you stay connected with your loved ones while you’re on the move through GPS.

With the Vivomove Luxe, you’re not only working out—you’re working out in style. So strap the Luxe on, take a step forward, and start walking towards your goals.