The Power of Walking!
As CrossFitters, we are used to the fast and hard high-intensity training that can sometimes leave us on the floor after a workout. For many, THAT is the way you measure a good workout or not. However, there are other ways to improve your health and contribute to your strength & conditioning training without running your body into the ground.
Here's the secret: walking!
Walking is one of the most underrated and accessible keys to improving overall health and living longer. The power of walking should not be underestimated. It’s a simple, low-impact activity that can lead to profound physical, mental, and emotional benefits. Adding in a 30+ minute walk a few times a week into your routine can do wonders for every area of your health and fitness. It's not sexy and it doesn't look nearly as cool as busting out a handstand on top of a mountain for Instagram, but there are tons of benefits that ALL levels of athletes from beginner to elite can gain from walking.
Weight Loss/Management:
- Consistently walking burns additional calories contributing to a caloric deficit necessary to lose weight. It is also a great way to add in additional movement without overloading the body.
Improved Cardiovascular Health
Regular walking helps lower blood pressure, reduce LDL cholesterol levels (the “bad” cholesterol), and improve circulation. This reduces the risk of heart disease, stroke, and other cardiovascular conditions.
Better Posture & Joint Health
Walking engages the core muscles that support your spine, leading to better posture and reduced risk of back pain. Walking is also gentle on the joints, making it an excellent choice for people who may have joint issues or arthritis. Regular walking can even help lubricate your joints, promoting joint health and flexibility.
Increased Brain Power!
Walking works wonders for your mental and emotional well-being too. It is a natural stress reliever as endorphins (feel good hormones) are released. It also provides an opportunity to clear your mind and de-stress. Taking a brisk walk during a work break or when you’re feeling mentally fatigued can help you return to your tasks with a clearer mind and increased focus.
How many steps do you really need?
We've all heard of the standard goal: 10,000 steps a day which is equivalent to about 4-5 miles. Guess what? It's not a hard and fast rule that you must hit 10,000 steps to reap the health benefits. Studies suggest anywhere from 4,400-7,500 steps can help improve your health and drastically reduce your mortality rate. More importantly, you need to pick a number that is accessible and achievable for you. If your goal is 10,000 steps, but you struggle to hit that goal day after day you may have bit off more than you can chew. Start smaller and increase your number of steps incrementally as you consistently hit your goal.
Still not convinced? Try these walking variations to spice up your next walk!
Different types of walking, what?! You read it right, we can add variation to our walks depending on your fitness level and goals. Here are a few ways to spice up your daily walks:
Uphill Walking
This can provide a different challenge and intensity to your entire body, talk about glute, hamstring, and calf burner, am I right?! As it requires more energy than flat walking, it can increase your heart rate and burn more calories.
Backwards Walking
Hear me out on this one- you might look silly walking backwards (1000%) BUT studies suggest this type of walking can improve balance, gait, and lower body strength and endurance while lessening stress on joints. If you try this out, go with a buddy and be safe!
Speed Walking
Not all walks are created equal. You can drastically enhance the effectiveness of your walk by increasing your speed! I'm not saying we have to be Olympic Speed Walkers, byt walking at a pace of about 3-4 miles per hour can decrease your mortality rate even more than walking at a slower speed.
Weighted Walks
Don't have a weighted vest? No problem! Load up a backpack and fill it with books, cans, or whatever else you find around the house to add weight to your walk. Weighted walks can increase lean muscle mass and lower body strength and endurance. Be sure not to go TOO heavy where you can't maintain a good posture
Taking a walk at least a few times a week can give both your mind and body a major health boost. If you’ve avoided walking because you thought it wasn’t beneficial, or it was a waste of time, think twice about it. Try a walk in the morning, on your lunch break, or grab a friend after work and experience the physical and mental benefits together!
