Health benefits of walking everyday

At the beginning of 2021 I was 56 years old and I weighed 260 pounds – I was obese. I knew that there were many health benefits of walking everyday but I had been too lazy to try

Even though my job is sedentary it is highly stressful. In simple terms I was an excellent candidate for a heart attack so I needed to change my life.

I was “working from home” and not venturing outside unless absolutely necessary, so my starting point was on average less than 1000 steps per day. 1000 steps is approximately 700 metres or less than 0.5 miles.

I knew that there were many health benefits of walking everyday so I decided to give walking a try for a few weeks and see if it helped improve my health.

In this article I explain what I did and how I benefited

What I did

In the beginning I set myself a daily minimum goal of 10000 steps. I did not consider anything other than the number of steps.

Achieving the daily step goal regularly gave me confidence. I then incorporated the additional challenge of walking faster.

I had defined a circular route of 3.7 miles (about 8000 steps). The circular route incorporated some gentle hills

• Time to complete = 1 hour and 20 minutes
• Average pulse = 110 beats per minute
• Max pulse = 145 beats per minute

I walked this route at least once per day and pushed myself harder each day.

After a few weeks my fitness level had increased significantly

• Time to complete = 1 hour and 5 minutes
• Average pulse = 102 beats per minute
• Max pulse = 129 beats per minute

1 year later I walk a longer route of 5 miles (I have moved to Texas and the temperature is between 95F and 105F) and my fitness level has further increased

• Time to complete = 1 hour and 10 minutes
• Average pulse = 101 beats per minute
• Max pulse = 126 beats per minute

⇒ In spite of the longer distance and higher temperatures I am able to walk faster and my pulse is lower than it was when I started regular walking

How I benefited medically

I recently visited my doctor for a health check. He confirmed that – 

• My weight has reduced considerably
• My blood pressure had reduced significantly and it was now in the ideal range for my age
• My lung capacity had improved significantly
• My blood sugar levels were excellent

How I benefited physically

• I am now able to walk long distances in high temperatures – >10 miles in 100+F
• I have lost a lot of my belly fat
• My thighs are more than 4” thinner (so I do not chafe as I walk any more)
• My balance has improved
• It is now much easier to do simple things like tie my shoelaces 

How I benefited Mentally

• I now feel good about myself. – I am walking on average more than half a million steps per month ~ 270 miles per month)
• I have a positive attitude about myself and exercise
• I am proud of my achievement and proud of the fact that I have inspired others to introduce exercise into their daily routine.

My advice to you

Stop selling yourself short – accept that there are health benefits of walking everyday.

Decide if you feel healthy enough to start – if in doubt see a doctor first

Set yourself a realistic daily goal – whilst 10000 steps is a good starting point if you feel more comfortable with a lower number – no problem. Just get walking

When you are ready to start pushing yourself further I suggest that you invest in a pulse watch and refer to an online chart from a reputable organisation such as the American Heart Foundation to establish your safe range for exercising.

Keep a diary. After a few months it’s great to look back and see how far you have come – literally

It is good to take a few measurements regularly eg waist, chest and thigh circumference. Weight, blood pressure and pulse.

Conclusion

Reduced blood pressure, weight loss, improved blood sugar and improved self esteem are just a few of the benefits of walking everyday. Don’t just take my word for it – try it yourself – IT WILL CHANGE YOUR LIFE!

Thank you for reading this post. In my blog – steerthefuture.com you will find other posts where I talk about how you can improve your health. I wish you every success with your own health, fitness and happiness.

If something I’ve said in this post has resonated with you then please leave a comment