Walking for health and fitness at home and at work

Walking benefits

The benefits of walking are many. 步行是免费的，容易做，轻松你的关节，骨骼和肌肉. 散步是一种有氧运动，可以加强和刺激肺和心脏，促进身体对氧气的利用. 散步还能帮助人们变得更强壮、更健康，甚至更快乐. As a form of exercise, walking lowers blood pressure, 减少身体脂肪，改善胆固醇水平和血糖水平. Walking reduces the effects of too much sitting.

 

The goal for most step counters starts at 10,000 steps a day, 哪一个对大多数人来说是5英里，满足每天30分钟的要求, or at least 150 minutes of moderate exercise per week suggested by the Center for Disease Control (CDC). 对于任何年龄的人、父母和孩子来说，散步绝对是一项健康、愉快的活动.

 

Walking at work

一次简单的午餐散步对你的情绪和帮助有很大的影响 reduce work-related stress. 你也可以一边打电话一边散步(使用有线耳机或手机的扬声器功能，这样你就能了解周围的环境)，或者在进出办公楼之前绕着办公楼走几圈. When taking walks, here are some tips:

• Predict your walking time. Don't be late for work or back to your desk. How long will it take you to walk to work? For your first walking commute, 考虑将配速设定为每英里20分钟或每公里12分钟. 或者，在你不工作的一天进行一次“练习”旅行，这样你就可以感受一下你的节奏.
  
• Leave a pair of sneakers at the office. If you plan to walk during your work day, 如果你有一双运动鞋可以换上，你可能会更舒服. Or, if you're walking to work, 当你到达办公室时，你可能需要换一双更适合你工作环境的鞋子, 要么把它们留在工作场所，要么随身携带.
  
• Replenish your body. If your walk will take more than 20 minutes, 计划每20分钟喝一杯水，随身携带.
  
• Get a group. Get fit and be social! Find a few co-workers to walk with each day.

Walking outside

晚上和家人一起散步可以让你有时间了解孩子和另一半的一天. Walking has a lot of benefits and can be done safely. Here are some tips to keep it safe and enjoyable:

• Plan walkable routes. 和你的家人坐下来规划一条光线充足的路线，包括人行道、人行横道和少量车辆. 如果你住在大城市或者对你的邻居有安全担忧, drive to find a nearby trail.
  
• Teach and practice pedestrian safety. 把散步作为教育孩子安全的机会. Explain the different traffic signals, 提醒你的孩子在车道边上停下来看车，教他们不要在公共汽车或其他大型车辆前10英尺的范围内过马路.
  
• Avoid distractions. 避免一心多用，尽量减少分心，比如走路时打电话. 此外，要时刻注意周围环境，以免发生事故.
  
• Use strollers safely. Engage wheel brakes when you stop, 戴上婴儿车的腕带以加强控制，即使是在街区附近散步，也要使用婴儿车的安全带. Never tie a pet's leash to a stroller when walking. 如果你的孩子太大了，不能坐婴儿车，握住他或她的手，让他们靠近.
• Keep dogs close. 确保它们一直被拴着，避免让你的狗和其他遛狗的人打招呼. If your dog bites someone, you could be liable for injuries.

Benefits of walking

除了远离家或办公室，散步对健康也有好处. It could:

• Reduce body fat and help you lose weight
• Improve blood sugar and cholesterol levels
• Lower blood pressure
• Improve your mood and relieve stress

It's important to think about pedestrian safety when you're driving, too. 密切注意周围环境，遵守交通法规和信号.