By Jessica Feagin, Intern and UAB Community Health and Human Services Student

People who are overweight or obese, compared to those with healthy weight, are at increased risk for many severe diseases and health conditions. These include high blood pressure, high cholesterol, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, sleep apnea, breathing problems, low quality of life, body pain, and mental illness. Overweight is defined as a body mass index of twenty-five or higher. Obesity is defined as a BMI of 30 or higher. According to the CDC, all states and territories have more than 20% of adults with obesity. The South (36.3%) had the highest prevalence of obesity (“CDC Overweight & Obesity,” 2022).

Physical activity like walking is essential for weight control because it helps burn calories. Adding 30 minutes of brisk walking to your daily routine could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you burn. Combining physical activity and cutting calories seems to help with weight loss more than exercise alone (“Walking: Is it enough for weight loss?” 2022).

Besides weight control, regular brisk walking manages and prevents many conditions, such as heart disease, stroke, high blood pressure, diabetes, and cancer. It also strengthens your muscles/bones, increase energy levels, improves mood, strengthens your immune system, reduces stress, and improves sleep (“Walk your way to fitness,” 2021).

A brisk walk requires purposeful movements and good posture. Ideally while walking, you should:

• Have your head up
• Relax your neck, shoulders, and back
• With a slight bend in elbows,  swing your arms freely
• Straighten your back and stomach muscles slightly tightened
• Roll your foot from head to toe, walking smoothly

Before you start your walking routine, it is vital to get the appropriate gear, walk in a safe environment, warm up, and cool down. Walking has many benefits, so grab a partner and simply walk!

References

CDC overweight & obesity. (2022, October 20). Centers for Disease Control and Prevention. https://www.cdc.gov/obesity/index.html

Walking: Is it enough for weight loss? (2022, November 30). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345

Walk your way to fitness. (2021, May 19). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261