How much money you should spend to be a membership in the most famous gym club in town? How much time you should spend just to reach the gym for a workout in a week? Well, do you know that just by doing walking and running regularly you could get all the health benefits you got from the time and money you’ve spend in the gym? It is true that for the sake of healthy lifestyle, people are doing everything to be part of the healthy circle mostly found in the gym club. However, being healthy is not about where you should go for a workout because healthy lifestyle is actually started from you and only you.
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Healthy Habit: Walking and Running. Healthy habit could be started anywhere but the most important factor is yourself. Walking and running are simple exercises that you could do from anywhere and anytime you want. They are completely free from charge and give you more benefits you could imagine. Some of them are even better than what you get from the gym. Indeed, here are the health benefits of walking and running:
If you are doing walking and running regularly, you don’t need to worry anymore about excess calories in your body because walking and running is the most effective way to burn your calories. However, still you still need to make sure not consuming foods high in calories in daily basis as well or you need more time for walk and run to burn the calories.
During walking and running, your body will adjust to the rhythm caused by the movement. Not only your heart, others organ will work together too to join the movement. There are a lot of studies that have been proven that walking and running are able to lower the risk of heart diseases by eliminating the factors that cause it.
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Do you know that the more you move the lower the risk of osteoporosis is? Well, before it is too late, why don’t you start walking and running regularly? You could create a schedule to do the walk and run, after that you could say goodbye any conditions related to bone health like bone fractures and osteoporosis.
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Those who have been diagnosed with type 2 diabetes are those who have problem with weight. The fat in your body will cause insulin could not work optimally to break down the glucose in the blood stream. As mentioned above, walking and running are simple exercise to burn calories and help you controlling your weight without forcing yourself to hard.
There is no point anymore to do complicated maneuver from expensive equipment in the gym because just by walking and running regularly, you are not only able to stay healthy and control your weight but walking and running could help you keeping yourself in shape as well.
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Lifting heavy objects is not the only solution to improve your muscle strength. Surprisingly, the simple movement of walking and running could improve your muscle strength as well because during walking and running, all parts of your body are joining the movement from your feet, legs, hands, back and even your heads are all moving.
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Some studies have proven that there is significant effect of walking and running in controlling blood pressure. Some researchers have shown that the energy required to walk and run are affecting the metabolic equivalent that related to the spike and the low of blood pressure. However, if you are suffering severe condition, consulting your doctor first is highly recommended just to make sure you’re not overdoing it that could make your condition worse.
From now on, you don’t need to worry anymore about how much stress you should get from around you because you will always have solution to deal with it. Whenever you feel stressful, just take your running shoes and have some walks and runs for a while. When you reached your home, you will forget about how stressful you were before.
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Depression is a serious matter and if you have been diagnosed with this condition, try to do walking and running regularly to relieve the symptoms though professional assistant is still strongly required.
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One of the benefits you could get from walking and running is those activities are releasing endorphins or hormone that responsible to the happy feeling. So, the more you walk and run, the more endorphins will be produced and the happier you will be.
Endorphins are actually one of the brain chemical that also contributes to your mental health. Simple example if you are feeling under pressure, try to release it by walking and running for a while, oxygen in your brain from the activities will make you feel much better physically and mentally.
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If you think endorphin are only making you happy, you should read more about this amazing brain chemical. Actually, endorphin are also responsible to your self-esteem. In other words, just by doing the walk and run regularly you could improve your confidence and be a better you.
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There are a lot of reasons why people are not themselves while at work. Productivity is essential to your working career and what you need is an essential booster to increase your creativity and productivity and surprisingly, just by doing walking and running you could improve your body metabolism and build your self-esteem and mental health to boost your productivity.
How many people you meet when working out in the gym? A lot but only those who are joining the club. If you are walking and running in your neighborhood or in the park, you will meet more people, different people every time you do the activities. It makes walking and running great social activities. There are the health benefits of walking and running.
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Well, for your information, doing walking and running is not as simple as you think if you want to get optimal benefits of them. If you do it wrong, instead of benefits, those simple activities could be harmful for yourself. So, since you don’t have personal trainer like you have in the gym, at least you should follow some simple rules below to reduce the risk of injury, no matter how simple walking and running could be, especially for a beginner.
| Stage 1 | 3 minutes walk 1 minute run |
| Stage 2 | 2 minutes walk 1 minute run |
| Stage 3 | 2 minutes walk 2 minutes run |
| Stage 4 | 4 minutes run – 1 minute walk |
| Stage 5 | 5 minutes run – 1 minute walk |
| Stage 6 | 6 minutes run – 1 minute walk |
| Stage 7 | 7 minutes run – 1 minute walk |
| Stage 8 | 8 minutes run – 1 minute walk |
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As long as you are following the rules, the risk of injury could be reduced significantly. However, following the rule is not the only solution to avoid the side effects of walking and running.
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So, there is no point of spending more money and time in the gym if you could enjoy the same benefits or even more benefits just by doing walking and running around your neighborhood. Furthermore, if the distant of where you live and where you work is not really far and could be reached by running, perhaps you could do the walking and running activities in daily basis to reach your work, with one note that in your office, there is facility where you could shower and change your clothes after the running session.
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