March 6, 2023
Daily Walks at SunsetBay
Sunsetbay Retreats love to take their guests on a daily walk not only to enjoy the beautiful natural surroundings of waterfalls. lakes, hills, mountains, forests and the coastline, but to also inspire them of the health benefits to continue walking once they are back home.
We incorporate walking into every retreat, regardless of the theme or season, the benefits of walking can offer numerous health benefits to people of all ages and fitness levels, it’s free and easy to fit into any daily routine. Walking may also help prevent certain diseases and help to prolong life.
Our Top Ten Tips of the Benefits of Walking!
1 Ease joint pain
Walking can help protect the joints, including knees and hips, it helps lubricate and strengthen the muscles that support the joints.
2 Boost your energy
Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help boost energy levels.
3 Walking can help you burn calories
Walking will help to loose or maintain weight by burning calories. The amount of weight lost will depend on a number of factors i.e walking speed, current weight, distance covered, terrain (more calories are burnt by walking uphill than on a flat surface)
4 Boost immune function
Walking may reduce the risk for developing a cold or the flu!
5 Tone your legs
Walking can strengthen all the muscles in your legs. To build up more strength, aim to walk in a hilly area with an incline.
6 Strengthen your heart
Walking at least 30 minutes a day, five days a week can reduce the risk for coronary heart disease by about 20% The risk may reduce even more when the duration or distance is increased.
7 Improve your mood
Walking can be very beneficially for mental health, it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and feelings of joy and happiness.
8 Help lower your blood sugar
Walking three times a day after eating may help lower your blood sugar, research shows that walking after breakfast, lunch, and dinner improved blood sugar levels, more than taking a 45-minute walk at another point during the day.
9 Creative Thinking
Walking may help clear the head and help us to think creatively. Taking a walk especially outdoors opens up a free flow of ideas and is a simple way to increase creativity and get physical activity at the same time
10 Extend your life
Walking could extend your life. Research that looked at the association of walking especially at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer, found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death, walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent.
“Walking may also help prevent certain diseases and help to prolong life.” – Maggie Paterson
To ensure your safety while walking, follow these tips:
- Walk-in areas designated for pedestrians. Look for well-lit areas if possible.
- If you walk in the evening or early morning hours, wear a reflective vest or light so cars can see you.
- Wear walking boots.
- Wear loose, comfortable clothing, layers are better than one heavy item.
- Drink plenty of water before and after your walk to stay hydrated.
- Wear sunscreen to prevent sunburn, even on cloudy days.
How to get started:
To get started walking, all you’ll need is a pair of walking boots. Choose a walking route near your home, or look for a scenic place to walk in your area.
Walking is perfect to do on your own and it your own time alternatively ask a friend or family member to walk with you, or if you don’t have dog offer to walk one! Here are some ideas that could help you get started into your daily routine.
- If you commute, get off your bus or train one stop early and walk the rest of the way to work.
- Park farther away from your office or the school run, than usual and walk to and from your car.
- Consider walking instead of driving when you run errands. You can complete your tasks and fit in exercise at the same time.
- Walking can fulfil the daily recommended exercise for people of all ages and fitness levels.
- Use a fitness tracker to keep track of your daily steps, most phones have this installed in the devise.
- Choose a walking route and daily step goal that’s appropriate for your age and fitness level.
- Warm and cool down before walking to avoid injury.
- Always speak to your doctor before starting a new fitness routine.