Regular physical activity has ample health benefits, which can boost your well-being and your overall quality of life. Recent research has found that regular walking for exercise for seven minutes a day could reduce the risk of heart disease and cancer.

Among the different kinds of exercise, walking provides an excellent foundation for achieving optimal physical fitness. It’s a simple, low-impact, and versatile activity that you can do anywhere, at any time.

Here are eight benefits of walking you need to know to get your dad bod in shape.

1. Circulation

Walking increases your heart rate which allows your heart to pump more blood. This leads to improved circulation, better blood flow, and a healthier heart. Any type of aerobic exercise, like walking, increases your circulation even if it’s only for 30 minutes a day.

2. Losing Weight

If you want to start walking to lose weight, you’ll want to pick up the pace! A leisurely stroll might be great for walking with the family, but to really trim down your dad bod, you’ll want to speed walk. Walking at a brisk pace, or with moderate intensity, burns more calories than walking at a leisurely pace.

3. Moody Men

Did you know that men experience mood swings, too? Life’s stressors like children, jobs, and other responsibilities can impact your mood and cause irritability.

Walking improves your mood in as little as 10 minutes per day. Soaking up the sun provides your body with vitamin D, and decreases feelings of anger. If you’re the type who likes company while you walk, see if you can meet friends at the park for a regular walking routine.

4. Build a Better Brain

While you want a better bod, how about a better brain? The Centers for Disease Control claim that physical activity improves your brain power and this includes walking. Get smarter with daily walking!

5. Walking for Health

As you age, you’re at risk for certain diseases like Alzheimer’s, heart disease, diabetes, and certain types of cancers. Walking may help disease control and prevention because you’re keeping your body healthy and moving, though to boost these benefits, you’ll need to walk for one-hour stretches a few times a week. You’re at a greater risk of developing diseases if you live a sedentary lifestyle.

6. Builds Muscle

While pumping iron is one way to build your muscles, you can do so by walking. Walking tones your muscles in areas like your legs and even your abs. If you want to take it a step further, pump your arms or carry weights as you walk to bulk up your arms.

7. Get Your Z’s

Do you find yourself tossing and turning at night? Exercise produces more of the sleep hormone, melatonin. Regular walking may help you fall asleep faster and get better sleep.

8. Don’t Call Into Work Sick

Your immune system is responsible for fighting germs when you get sick. In order to keep your immune system in top condition, you’ll want to develop an exercise routine that includes walking. Walking boosts your immune system by creating more immune cells that attack germs and bacteria when they enter your body.

Also, if you do end up getting sick, you might find that you recover faster if you participate in regular exercises like walking.

Is Walking Every Day Enough Exercise?

In order to lose weight, you’ll want to incorporate a variety of different exercises like aerobic exercise, strength training, and stretching to increase flexibility. But is walking a few days a week enough to shed those stubborn pounds?

Walking every day is enough if your goals are to maintain a healthy mindset and body. However, if you’re looking to pack on muscle or burn fat, you’ll want to add in other exercises as well. But you shouldn’t ignore brisk walking because you can reap tons of benefits.

Can Regular Walking Be My Only Exercise?

Walking can be your only exercise if you choose. The great thing about walking is that it doesn’t require any special equipment, memberships, or tools. Just put on your shoes, find a place to walk, and get moving.

Another great thing about walking is that you can fit it into your schedule anytime, anywhere. If you’re crammed with work schedules, grab your shoes and go for a quick walk during your lunch break. A little bit of walking is better than no movement at all.

In fact, if you’re at a beginner fitness level, walking is the perfect choice for helping you create stamina for higher levels of fitness like running, bodybuilding, or others. By starting with walking, and keeping it up, you can be well on your way to getting healthier.

How Long Should I Walk for Exercise?

Generally speaking, 30 minutes of regular walking 5 days a week is sufficient. If you want to do more, that’s completely up to you and what you’re comfortable with.

As you build up your stamina, you could increase your time to 45 minutes or an hour. You could even change up your routine from a flat path to steeper hills or inclines. This way, you reap more benefits and burn more calories, getting you closer to your goals.

Regular Walking for Your Dad Bod

The benefits of regular walking can help you reach your dad-bod goals. Walking is not for wimps, but for men who want to get in the best shape of their lives. Grab your shoes and start walking off those pounds today.

Are you looking for some accountability to help you reach your fitness goals? We’ve got you covered! Visit our website today or contact us to learn more about how to jump-start your exercise routine.