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Should you walk everyday or take a day off?

Walking too much without proper rest can cause old injuries to flare up, like a bad knee or a sore lower back. The CDC and other health organizations generally recommend at least 30 minutes of walking daily, 5 days a week. That's a total of 150 minutes of exercise weekly.

blog.mypacer.com - Daily walking gives the best results - you should exercise every day!
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Should you walk (almost) every day? For healthy adults, the answer is yes! Making walking a daily habit is the best way to keep up your 10,000 steps or whatever your personal step goal happens to be. Creating a daily habit means you won’t have to come up with the motivation to walk – it’s just something you’ll do naturally! It’s important to note that a daily walking habit doesn’t mean that you have to walk literally every day. To maintain a long-term walking habit, your goal should be to prevent injuries while keeping your walking habit fresh and interesting. That means building rest days into your schedule, while ensuring that you do walk on the days that you plan to get active. This way, you can add in some intense walking workouts, get enough rest, and feel better overall. Here’s how you can walk (almost) every day safely and effectively! Get Pacer! If you don’t have Pacer yet, download Pacer for FREE! (on mobile)

Can You Walk Every Day?

Why should you walk (almost) every day? Walking is actually one of the few exercises that you can do every day without burning out or overtraining. In fact, the more regularly you walk, the more it benefits your health. Walking is a relatively low impact exercise, which puts less strain on your joints than higher-impact activities like running. Almost everyone does some walking every day, even if it’s only walking around the house or doing a quick errand. For long-distance fitness walking or more intense walking workouts, you’ll want to see the effect it has on your body to determine whether you should take your walk every day or build in rest days.

Should You Walk Every Day?

Most people can walk at least a little every day. Whether you can do a walking workout every day depends on your experience, health and other factors like age and injury history. Most people can benefit from scheduling dedicated rest days, which allow your body to heal and recover. As we age, it takes longer to recover from exercise. Walking too much without proper rest can cause old injuries to flare up, like a bad knee or a sore lower back. The CDC and other health organizations generally recommend at least 30 minutes of walking daily, 5 days a week. That’s a total of 150 minutes of exercise weekly. You can get even more benefits by increasing that to 300 minutes per day as well. This means that you should be walking most days, but you can also take a rest day or two and still hit that minimum recommended exercise.

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Listen to your body to determine whether you should walk every day or schedule rest days. Here are some signs that you may need to schedule some rest days:

You frequently feel too sore or tired to walk

You find your regular walks harder or more tiring than usual

Your step count, walk length or walking speed has started to drop

A nagging injury just keeps feeling sore

How to Make Walking a Daily Habit

The best way to ensure that you walk on a daily basis is to incorporate walking into your daily routine. Creating a walking habit makes it easier to maintain your step count for the long run. You won’t need to find some motivation to walk, as you’ll be used to just doing it every day at the same time. If the idea of creating a walking habit seems like a daunting task, there are some ways to work walking into your routine:

How to keep walking every day

If you’re planning on walking every day, it’s important to reduce the impact on your body and prevent injuries, as well as keep your walks fresh and interesting. Here are some tips to keep walking on a regular basis.

A Note on Rest Days

One of the most important things you can do on a fitness or workout routine isto incorporate “rest days” into your routine. Rest days do not need to be an “all or nothing” situation. Making sure to include small amounts of movement in your day is critical for keeping your body healthy. Ensuring that you get proper rest (both every day and throughout the week) is also crucial for your body to heal, rebuild muscle and everything else your body needs to do to stay in tip-top shape. Always listen to your body. If you start to feel tired or lethargic, take a rest day. Chances are you’ll feel even stronger after your rest and feel like you can get even more steps.

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When you’re resting, you can work in some other activities that can benefit your health in the long run. Here are some ideas for rest day activities:

Prepare healthy meals or snacks for the rest of the week

Plan out your walks for the week so you’ll be ready to go

Do some light stretching yoga,

Stand up every hour or so and take a leisurely, short walk to get your blood pumping

Final Thoughts

Getting in an amazing workout every day is as simple as placing one foot in front of the other. Not only will walking help you experience some incredible mental and physical benefits, but it’s one of the few exercises that can be accomplished almost anytime, anywhere and every day. Take some time for yourself every day and walk your way into fitness.

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If you haven’t downloaded the Pacer app yet, download Pacer for free (on mobile)! You can also check out our website (mobile or desktop) or follow our blog for more great walking and healthy lifestyle tips.

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blog.mypacer.com - Daily walking gives the best results - you should exercise every day!
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