We know well now that the exercise is doing good at heartto brainbut also in our mental health. This, however, does not necessarily mean that we are all preparing to write in gym. And the good news? We don’t have to feel sorry for it. Because literally and metaphorically, small steps can have a great impact on our body and mood.

If you have a little time, as soon as you start the journey of physical activity or go back to pace after some interruption, the walk It is probably the simplest but essential habit. And once you find out what a everyday can offer you 20 minute walkingmost likely to grab your headphones, your buddy (quadruped or double) and make at least one round in the square.

To begin with: Is daily walking safe?

“Unless someone has a problem of mobility or balance, daily walking is generally considered low risk activity,” he explains Dr. Jeffrey S. Landerher cardiologist and co -director Sports cardiology to Rwjbarnabas Health. “The use of appropriate shoes and the choice of straight, fixed surfaces reduces the risk of injury or stress.” However, it is always advisable to consult our doctor before we start any new exercise program.

OR Dr. Nicole lopez; orthopedic surgeon In the same body, he adds that “although walking is generally safe, it can cause injuries from excessive use, such as knee pain or shin splints, especially when done on abnormal soil or without appropriate footwear.”

Improve Cardiovascular Health

If you sit for many hours in the day or recover from a condition or injury, the 20 -minute daily walking can do wonders. “Someone who has a sedentary lifestyle and starts walking 20 minutes a day, is likely to feel more energy, with less stress and a better mood,” says Dr. Lander.

Daily walking can also help reduce blood pressure and heart rate, and over time it also contributes to maintaining healthy cholesterol levels.

Joint health and muscle health

If your daily routine reminds you more … sofa and less crossfit training, your body has a lot to benefit: “People with a sedentary lifestyle who start walking systematically, gradually improve flexibility and reduction of dyskampsia, especially on knees, hips and ankles.” Lopez.

Walking also enhances the muscles that support the joints, especially around the knees and hips, while activating the flow of synovial fluid that “lubricates” the joints, maintaining them functional.

Protection from osteoporosis

Dr. Lopez stresses that walking as a Weight-Bearing exercise, enhances bone density and can protect against osteoporosis and fragile bones.

Weight Loss Support

If you and your doctor agree that there is a need for weight loss, walking is an excellent and mild starting point. “Every kilo lost through walking reduces by about four pounds of knee joints,” says Dr. Lopez.

For Dr. Lander, “a short, daily walk can reduce the risk of cardiovascular disease and make a significant contribution to the general fitness.”

Enhances the adoption of healthier habits

Movement, even if it is simple, such as walking, can act as a starting point for other good habits: fewer junk snacks, more hydration, more sleep. “This simple habit has the capacity to create chain positive changes in the lifestyle and reduce overall cardiovascular dangers,” concludes Dr. Lander.

Conclusion:

Twenty minutes walking a day may not change your life from day to day, but they may change your life in the long run. Your body will pay you back in a better mood, less stress, stronger joints, better sleep and … maybe a little narrower jeans!

And the best? You don’t have to be Fit Fanatic – just take a step ahead of the other. Today.