In This ArticleView AllIn This ArticleWalking and InflammationHow Much to Walk7-Day Walking Plan
In This ArticleView All
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In This Article
Walking and Inflammation
How Much to Walk
7-Day Walking Plan
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Is inflammation preventing you from feeling your best? If so, you’re not alone. According to theStatPearls, nearly 125 million Americans live with some form of chronic inflammation.Chronic inflammationhas many risk factors, such as poor diet, lack of physical activity and stress. Fortunately, there are plenty of natural ways to reduce inflammation and boost your overall health, such as walking.
10 Ways to Reduce Inflammation
How does walking help lower inflammation? And how much walking is enough to reap the benefits? Read on for our trainer-approved seven-day walking plan that will show you how to make walking part of your fitness routine while combating inflammation.
How Walking Helps Reduce Inflammation
How Much to Walk for Lower Inflammation
Determining how much you should walk to lower inflammation depends on various factors, such as age, gender, fitness level and health status. ThePhysical Activity Guidelines for Americansrecommends getting at least 150 minutes of moderate-intensity weekly exercise, which works out to five 30-minute walks each week.
“How much you walk to reduce inflammation will be unique to your needs, lifestyle and fitness level,” says MacPherson. “Walking about 20 to 60 minutes per day is ideal for most people—20 minutes is enough to boost your immune system and fight inflammation, but 30 minutes of activity at least five days per week is the minimum recommended amount, but you can take it slow and work your way up to this level if you’re new to exercise.”
The most important consideration for helping reduce inflammation through exercise is consistency. Aim to walk most days of the week, but don’t overthink it. If you’re just starting, begin with shorter walks and gradually increase as your fitness improves. Listen to your body and pay close attention to how it responds so you can adjust your walking routine accordingly.
The Fastest Ways to Reduce Inflammation
7-Day Walking Plan for Inflammation
If you’re ready to try walking, here’s MacPherson’s seven-day walking plan to reduce inflammation. Use this plan as a guide or adjust it as needed.
“Listen to your body, and if any day feels particularly challenging, it’s perfectly OK to adjust the duration or pace of your walks. The goal here is consistent, gradual progress, not immediate intensity,” advises MacPherson.
Day 1: Establish Your Starting Point
Day 1 is all about creating a relaxed baseline for the week ahead. “Start with a leisurely 15-minute walk. Ideally, take this walk in the evening when the day’s activities are winding down. This slower pace aids in relaxation and helps to establish a calm baseline for your week,” says MacPherson.
Day 2: Gradual Increase
Increasing walking time will boost circulation and kick-start your body’s inflammatory response. MacPherson advises, “Add a five-minute morning walk to your routine, in addition to your evening walk, to help get your body moving at the start of the day and increase circulation, which is key in reducing inflammation since nutrients and anti-inflammatory cells travel through your bloodstream.”
Day 3: Introduce Varied Terrain
Switching up the terrain you walk on engages multiple muscle groups to help fight inflammation. “Continue with your morning and evening walks, and look to introduce different terrains, like a gentle slope or a grassy path, during your evening walk,” says MacPherson. “Adding variations will engage different muscle groups, improve joint flexibility, and reduce swelling while increasing the muscle activation that can stimulate your immune system.”
Day 4: Take Midday Mini Walks
Incorporate short walks throughout your day to keep your body in motion and reduce stiffness and inflammation. “On top of your existing routine, add two five-minute daily walks,” advises MacPherson. “These short bursts of activity can be a brisk walk around your office or a quick speed walk in your backyard, to the mailbox or corner store, or down your hallway at home. The idea is to keep the body moving periodically throughout the day, which can help reduce stiffness and inflammation when you spend a lot of time sitting or standing in one position.”
Day 5: Increase Evening Walk Duration
“Extend your evening walk to 20 minutes to reduce stress and inflammation and help you wind down before bed. If possible, choose a natural setting like a park, as nature calms the mind and body and helps prepare you for rest.” Poor sleep quality may increase inflammation, while having a good night’s sleep can help heal any inflamed tissues, explains MacPherson.
Day 6: Introduce Moderate-Paced Walks
Day 7: Reflection and Relaxation
How to Do Walking Meditation, According to Experts
The Bottom Line
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