{"id":27047,"date":"2017-05-31T14:11:44","date_gmt":"2017-05-31T14:11:44","guid":{"rendered":"https:\/\/workcarewellness.co.za\/afrocentric\/walk-to-wellness\/"},"modified":"2020-07-02T17:56:02","modified_gmt":"2020-07-02T15:56:02","slug":"walk-to-wellness","status":"publish","type":"post","link":"https:\/\/workcarewellness.co.za\/healthwise\/walk-to-wellness\/","title":{"rendered":"Walk to Wellness"},"content":{"rendered":"

\"45\"Walking. Perhaps one of the greatest paths to wellness…..<\/span><\/p>\n

The benefits<\/strong><\/p>\n

    \n
  • Fitness – walking improves your cardiovascular fitness.<\/li>\n
  • Health risk – walking reduces your risk of heart disease and stroke.<\/li>\n
  • Silent killers – walking helps with the management of the three silent killers: high blood pressure, high cholesterol, high blood sugar \/ diabetes.<\/li>\n
  • Bones – regular walking builds bone density and strength.<\/li>\n
  • Strength – walking builds muscle strength.<\/li>\n
  • Lean mass – walking increases your lean mass (muscle) and decreases your body fat percentage.<\/li>\n
  • Sweet cravings – walking has been shown to help curb those cravings for sweets and treats.<\/li>\n
  • Arthritis – regular walking can help to prevent arthritis and to manage & control it should it occur.<\/li>\n
  • Immunity – walkers have almost half the risk of getting colds and flu, compared to sedentary folks.<\/li>\n
  • Stress – almost any form of activity or exercise can help with stress, but walking is especially good here.<\/li>\n<\/ul>\n

     <\/p>\n

    How much?<\/strong><\/p>\n

    Most adults do 3000-5000 steps a day. The general and widely-used target is 10 000 steps a day. We think 8000 a day is a realistic initial goal. How many steps are you doing? There are many ways to walk more, here are 5 simple ideas:<\/span><\/p>\n

      \n
    1. Park further away and walk.<\/span><\/li>\n
    2. Take 5 or 10-minute breaks and walk a quick loop around the house or office.<\/span><\/li>\n
    3. Walk the dog. Or get a dog.<\/span><\/li>\n
    4. Go to the beach, or the park, or round the neighbourhood.<\/span><\/li>\n
    5. A quick 15-30 minute walk is a great way to start your day.<\/span><\/li>\n<\/ol>\n

      We are sure you can think of at least 5 more good ideas that will work for you, and then you have 10 ideas to try…<\/span><\/p>\n

      You do not need fancy gear for this. Comfortable shoes are important – no high heels please. Dedicated walking or running shoes are best but a simple comfortable shoe is fine for all but very long walks. We suggest starting at a pace you feel comfortable with (you should be able to maintain a conversation), only starting to push the pace a bit once you have been walking regularly for at least a month. Please ask your doctor if you are unsure about whether you can walk safely, and certainly if you have been completely sedentary for more than 6 months.<\/span><\/p>\n

      \n

      We are designed to walk, we can walk, it’s good for us in so many ways, and it’s not difficult……what’s stopping you?<\/span><\/p>\n<\/blockquote>\n<\/div>

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