The Benefits of Walking as Exercise for Adults Post 40

Blogs01 Oct 2024

Not every exercise is complicated, sometimes you can pick up something as simple as walking if you want to boost your health. Walking is a fuss-free yet effective exercise that is increasingly gaining more attention for its plethora of health benefits, especially among those above 40. Many choose walking as it’s a low-impact exercise that doesn’t require any prior training or special equipment. Walking can be the perfect exercise if you lead an inactive lifestyle and want to start with the basics.

In this article, we’ll take you through all the health benefits of walking, some important pointers to walking correctly and tips to include more walking in your routine. So, let’s begin.

8 Benefits of Walking For Adults Post 40

Want to boost your health, get in shape and improve your longevity? Choose walking. Here are all the health benefits that this easy form of exercise can provide:

1. Lowers the risk of high blood pressure and heart conditions

A study done on sedentary adults for six months found that walking has a positive impact on blood pressure rates. Supervised and consistent walking for this duration found lower levels of both systolic and diastolic blood pressure. Health professionals often encourage adults to increase their number of steps and walking minutes to reduce the risk of cardiovascular conditions and coronary events.

2. Energy Boost

Feeling lethargic or tired? A brisk walk might be the remedy. Walking may increase energy levels in your body and give you more fuel to take on each day. So before you reach for your daily cup of coffee for a buzz of energy, why don’t you try walking?

3. Lose Weight

Walking, especially at a slow pace, can burn a significant amount of body fat, contributing to weight loss and healthy weight maintenance. This is helpful for all particularly those who lead sedentary lifestyles and are unable to do rigorous exercises or those who are obese due to poor lifestyle choices.

4. Improves Mood

Did you know that your daily steps can actually help improve your mental health and well-being? Walking is not just good for your body, but it's great for your mind as well. A 2020 Chinese study found that people who took regular walks had more positive emotional health than those who didn’t walk regularly. They found that the number of walks per week increased the likelihood of better emotional health. So, make sure to never miss your daily walks to keep your body and your mind fit.

5. Strengthen Muscles

Brisk walking regularly can stimulate the muscles in your limbs, waist, and abdomen and may increase the strength in your upper and lower body.

6. Prevent Joint Pain

Walking is a low-impact exercise that helps lubricate the joints, reducing stiffness and pain. It's especially beneficial for individuals suffering from arthritis or those who lead sedentary lifestyles. Regular walking can help keep your joints healthy and pain-free.

7. Help Sleep Quality

Regular walking may even make your sleep quality better . A study done on 59 people with an average age of 49 years found that those who were active during the day and walking regularly slept much better than those who were inactive. We all know that sleeping well is crucial to keep your mind and body away from several health issues, so make sure you get those steps in!

8. Improves Breathing

When you are doing a physical activity such as brisk walking, your heart and lungs are working extra hard to supply oxygen to your muscles and this leads to the strengthening of not just your body but also your heart and lungs. So you may expect to see improved breathing once you begin to walk consistently.

Walking daily, thus, serves as a holistic exercise, catering to both physical and mental well-being, particularly advantageous to those in their forties and beyond.

How many steps should you take in a day?

While there’s no hard and fast rule for the number of steps you should take, many health organisations and studies have found that an average of 8,000 steps daily can be helpful in boosting health and ageing gracefully. The goal is to try and do at least 150 minutes of movement in a week! And for those with disability or chronic diseases, even 4,400-5,500 daily steps are highly beneficial.

Tips to Get Started on Walking

Here are some tips to kickstart your walking routine:

Wear Good Quality Shoes:

Investing in good quality, comfortable walking shoes can prevent discomfort and injury. Choose something with a good arch support and a firm heel. You can also pick something that has a cushion for some extra comfort.

Warm-up:

Walk slowly for a few minutes and do a few important stretching exercises to warm up before your walk.

Start Slow:

Begin with a leisurely pace, gradually increasing your speed and distance as your fitness level improves.

Find Time to Walk:

Incorporate walking into your daily routine, like walking to your workplace or grocery store. Other ways to increase your average steps per day include taking the stairs instead of the elevator and parking further from your destination.

Maintain good form:

Keep your head up and don’t look down while walking. Make sure that your back and shoulders are relaxed and upright, not stiff. Swing your arms freely and bend your elbows slightly.

Cool down:

At the end of your walk, slow down and walk for about 10 minutes to cool down. End with some light stretching and you’re done.

Conclusion

Incorporating walking into your daily routine is a simple yet effective way to promote healthy ageing. The advantages of walking are countless, and the best part is it's free, flexible, and can be done anywhere. Remember, the journey to a healthier you begins with a single step.

We hope this article helped you understand the advantages of walking daily. You can also explore more such health-related content here on Right Shift . We also have two exciting tools that can help you plan your health journey better. Our health score calculator can assess your current health and our free meal plans can give you the right meal plan for your preferences and health goals. With these two, you can comfortably take the first step towards healthy ageing!