Photo by Ketut Subiyanto
One of the most influential ways to strengthen bones and maintain your overall health is one of the easiest, no matter your age. Walking is a simple exercise that can be included in any daily routine and requires no equipment. By adding walking to your daily lifestyle, you can greatly improve your physical and mental health.
Walking for fitness can also be fun. You can go beyond the usual neighborhood stroll by exploring various clubs or venues that can make walking an enjoyable activity.
Most importantly, walking has many health benefits that help you to live a happier and longer life.
5 Benefits of Walking
- Improves Heart Health - Walking at least 30 minutes a day for five days out of the week can reduce your risk for coronary heart disease by about 19 percent. When you increase the duration or distance, you may reduce the risk even more.
- Reduces Stress / Improves Mood - Studies show walking can help reduce anxiety, depression, and a negative mood, as well as reduce symptoms of social withdrawal.
- Increases Muscle Strength and Endurance - The muscles in your legs strengthen when walking and to build up more strength, walk uphill or on something with an incline. It also helps strengthen your bones.
- Reduces Body Fat - Walking increases metabolism and burns extra calories. This could help you lose weight and keep it off. For example, walking one mile burns about 100 calories.
- Lower Risk of Chronic Diseases - Walking regularly reduces your risk of developing conditions such as diabetes, hypertension, osteoporosis and some cancers. In fact, the American Diabetes Association recommends walking to lower blood sugar levels and overall risk for type 2 diabetes.
Walking Tips To Consider
- Walk for 30 minutes a day: Try to walk briskly for at least half an hour on most days of the week.
- Make it daily: This is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost. Some examples of this would be taking the stairs instead of the elevator or walking to the local grocery instead of driving.
- Wear a tracker: These devices measure the number of steps you take, and they may motivate you to move more. It’s recommended to accumulate 10,000 steps or more per day to achieve results. If that number is not reachable each day, remember small accomplishments make a difference as well.
How We Can Support
USFHP’s TRICARE Prime plan offers benefits that support healthy living management. We’ve developed incentive programs that give rewards to our members for meeting certain health goals. The USFHP Care Management Team is designed to support members with individualized care, especially with managing chronic health conditions.
Visit usfhp.net or call 1-800-241-4848 for more information or assistance with the Care Management program.