No matter how bad life becomes, sometimes all you need is a little walk

Walking is simple, free and one of the easiest ways to increase activity, lose weight and improve health. Brisk walking is sometimes overlooked as a form of exercise, but it can help you build stamina, burn excess calories, and make your heart healthier. You don't have to walk for hours. Brisk walking for 10 minutes a day has many health benefits and counts towards 150 minutes of exercise per week, as recommended in physical activity guidelines for adults ages 19 to 64.

Before you begin

Any comfortable sneaker that provides adequate support and does not cause blisters will do. If you're walking to work, you can wear your usual work clothes with a comfortable pair of shoes and change shoes when you get to work. For hiking, you may want to take some water, healthy snacks, a spare shirt, sunscreen, and a sun hat in a small backpack. If you start walking longer distances regularly, you may want to invest in a waterproof jacket and some specialized walking shoes for the most challenging roads.

How do I know if I'm walking fast enough?

Brisk walking is about 3 miles per hour, which is faster than walking on foot. You can tell that you are walking fast if you are still able to speak but cannot sing the lyrics of the song. You can also try using the free Active 10 app on your smartphone. The app tells you when to walk fast enough and suggests ways to walk more quickly.

What if I'm not very active?

If you're not very active but able to walk, gradually increase your walking distance. If your joints are a problem, check if your local pool offers exercise classes. Water helps support your joints during movement and can help strengthen your muscles.

Maintain motivation

1.Make it a habit

The easiest way to walk more is to make walking a habit. Think of ways to include walking in your daily routine.

Examples include:

Walking as part of your commute to work

Walk to stores

Using stairs instead of elevator

Leave the car behind for short trips

Taking children to school

Take a regular walk with a friend

Go out for a walk with family or friends after dinner

2.Listen to music

Walking while listening to music or podcasts can help you distract yourself from the effort involved. It can also get you into a rhythm and help you walk faster. You'll be amazed at how fast time passes when you walk on your favorite tunes.

3.Mix different activities

Add variety to your tours. You don't have to travel to the countryside to find a fun tour. Cities and towns offer interesting tours, including parks, heritage trails, canal trails, riverside trails, common spaces, forests, meadows and nature reserves.

4.Join a walking group

Walking in a group is a great way to start walking, make new friends, and maintain motivation. Many companies organize group tours for health and entertainment and as a means of transportation for people of all ages, backgrounds, and fitness levels.

The benefits of walking

1.Resists the influence of obesity-causing genes. Harvard researchers studied 32 obesity-causing genes in more than 12,000 people to determine how these genes actually contribute to body weight. Among the study participants who walked quickly for about an hour a day, the effects of these genes were halved.

2.Helps tame cravings for sweets. Two studies from the University of Exeter found that walking for 15 minutes can reduce chocolate cravings and even reduce the amount of chocolate you eat in stressful situations. The latest research confirms that walking can reduce cravings for a variety of sugary snacks.

3.Reduces the risk of breast cancer. Researchers already know that any type of physical activity reduces the risk of breast cancer. But a study by the American Cancer Society focused on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or less a week. Walking also provides this protection even for women who have breast cancer risk factors, such as being overweight or using complementary hormones.

4.Relieves joint pain. Several studies have found that walking reduces pain associated with arthritis, and that walking five to six miles a week can prevent even arthritis from forming in the first place. Walking protects joints — especially the knees and hips, which are most susceptible to osteoporosis — by lubricating them and strengthening the muscles that support them.

5.Enhances immune function. Walking can help protect you during cold and flu season. A study of more than 1,000 men and women found that those who walked for at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. If they got sick, it was for a shorter duration, and their symptoms were milder.