{"id":20758,"date":"2025-11-17T00:05:00","date_gmt":"2025-11-16T16:05:00","guid":{"rendered":"https:\/\/pah.lightflex.com.my\/?post_type=article&#038;p=20758"},"modified":"2025-12-14T23:32:19","modified_gmt":"2025-12-14T15:32:19","slug":"walk-your-way-to-better-health-2","status":"publish","type":"articles","link":"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/","title":{"rendered":"Walk Your Way to Better Health"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/pah.lightflex.com.my\/wp-content\/uploads\/2025\/11\/running-1024x576.jpg\" alt=\"\" class=\"wp-image-20759\" srcset=\"https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/running-1024x576.jpg 1024w, https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/running-300x169.jpg 300w, https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/running-768x432.jpg 768w, https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/running-1536x864.jpg 1536w, https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/running.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Physical activity doesn&#8217;t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.<\/figcaption><\/figure>\n\n\n\n<p class=\"has-large-font-size wp-block-paragraph\">Here are some of the benefits of walking:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Burn Calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking can help you burn calories, which can help you maintain or&nbsp;lose weight.<br>The more you walk, the more calories you burn. You will also burn more calories walking uphill than on a flat surface.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Strengthen Muscles<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking can strengthen the muscles in your legs.<br>To build up more strength, walk in a hilly area or on a treadmill with an incline. Or find routes with stairs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Strengthen the Heart&nbsp;and Improve Circulation<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking reduces the risk of heart disease, brings up the heart rate, lowers blood pressure, and strengthens the heart.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Improve Bone Health<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking can slow down the loss of bone mass for those with osteopenia or osteoporosis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Lower your Blood Sugar<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taking a short walk after eating may help lower your blood sugar. Consider making a post-meal walk a regular part of your routine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. Eases Joint Pain<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking can help protect the joints by lubricating and strengthening the muscles that support the joints.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking may also provide benefits for people living with arthritis, such as reducing pain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7. Boost Your Energy&nbsp;and Improve Your Mood&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Going for a walk when you\u2019re tired may be a more effective&nbsp;energy boost than grabbing a cup of coffee. Walking can also help your mental health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As you start your walking routine, remember to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get the right gear.\u00a0Choose shoes with proper arch support, a firm heel, and thick flexible soles to cushion your feet and absorb shock.<\/li>\n\n\n\n<li>Wear comfortable, loose-fitting clothes.<\/li>\n\n\n\n<li>Choose your route carefully.\u00a0If you are walking outdoors, avoid paths with cracked sidewalks or uneven roads.<\/li>\n\n\n\n<li>Warm-up.\u00a0Walk slowly for 5 to 10 minutes to warm up your muscles and prepare your body for exercise.<\/li>\n\n\n\n<li>Cool down.\u00a0At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.<\/li>\n\n\n\n<li>Stretch.\u00a0After you cool down, gently stretch your muscles. If you&#8217;d rather stretch before you walk, remember to warm up first.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Other Tips for Getting Started<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Set realistic goals<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ideally, try to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of both. As a general goal, aim for at least 30 minutes of physical activity a day. If you can&#8217;t, try several short sessions of activity throughout the day. Any amount of activity is better than none at all.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember it&#8217;s OKAY to start slowly, especially if you haven&#8217;t been exercising regularly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Track your progress<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try using an activity tracker, app, or pedometer to calculate steps and distance. Make walking enjoyable.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you don&#8217;t like walking alone, ask a friend to join you. You might like listening to music while you walk.<\/p>","protected":false},"author":5,"featured_media":20759,"template":"","format":"standard","tags":[281,284],"article-tag":[448,479],"class_list":["post-20758","articles","type-articles","status-publish","format-standard","has-post-thumbnail","hentry","tag-healthylifestyle","tag-walking","article-tag-healthylifestyle","article-tag-walking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Walk Your Way to Better Health - Penang Adventist Hospital<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/\" \/>\n<meta property=\"og:locale\" content=\"id_ID\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Walk Your Way to Better Health - Penang Adventist Hospital\" \/>\n<meta property=\"og:description\" content=\"Here are some of the benefits of walking: 1. Burn Calories Walking can help you burn calories, which can help you maintain or&nbsp;lose weight.The more you walk, the more calories you burn. You will also burn more calories walking uphill than on a flat surface. 2. Strengthen Muscles Walking can strengthen the muscles in your [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Penang Adventist Hospital\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-14T15:32:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/running.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimasi waktu membaca\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 menit\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/\",\"url\":\"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/\",\"name\":\"Walk Your Way to Better Health - Penang Adventist Hospital\",\"isPartOf\":{\"@id\":\"https:\/\/pah.com.my\/id\/#website\"},\"datePublished\":\"2025-11-16T16:05:00+00:00\",\"dateModified\":\"2025-12-14T15:32:19+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/#breadcrumb\"},\"inLanguage\":\"id\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/pah.com.my\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Walk Your Way to Better Health\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/pah.com.my\/id\/#website\",\"url\":\"https:\/\/pah.com.my\/id\/\",\"name\":\"Penang Adventist Hospital\",\"description\":\"| People Centered Healthcare Services\",\"publisher\":{\"@id\":\"https:\/\/pah.com.my\/id\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/pah.com.my\/id\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"id\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/pah.com.my\/id\/#organization\",\"name\":\"Penang Adventist Hospital\",\"url\":\"https:\/\/pah.com.my\/id\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"id\",\"@id\":\"https:\/\/pah.com.my\/id\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/pah.com.my\/wp-content\/uploads\/2023\/02\/cropped-pah-logo.png\",\"contentUrl\":\"https:\/\/pah.com.my\/wp-content\/uploads\/2023\/02\/cropped-pah-logo.png\",\"width\":1000,\"height\":314,\"caption\":\"Penang Adventist Hospital\"},\"image\":{\"@id\":\"https:\/\/pah.com.my\/id\/#\/schema\/logo\/image\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Walk Your Way to Better Health - Penang Adventist Hospital","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/","og_locale":"id_ID","og_type":"article","og_title":"Walk Your Way to Better Health - Penang Adventist Hospital","og_description":"Here are some of the benefits of walking: 1. Burn Calories Walking can help you burn calories, which can help you maintain or&nbsp;lose weight.The more you walk, the more calories you burn. You will also burn more calories walking uphill than on a flat surface. 2. Strengthen Muscles Walking can strengthen the muscles in your [&hellip;]","og_url":"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/","og_site_name":"Penang Adventist Hospital","article_modified_time":"2025-12-14T15:32:19+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/pah.com.my\/wp-content\/uploads\/2025\/11\/running.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Estimasi waktu membaca":"3 menit"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/","url":"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/","name":"Walk Your Way to Better Health - Penang Adventist Hospital","isPartOf":{"@id":"https:\/\/pah.com.my\/id\/#website"},"datePublished":"2025-11-16T16:05:00+00:00","dateModified":"2025-12-14T15:32:19+00:00","breadcrumb":{"@id":"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/#breadcrumb"},"inLanguage":"id","potentialAction":[{"@type":"ReadAction","target":["https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/pah.com.my\/id\/articles\/walk-your-way-to-better-health-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/pah.com.my\/"},{"@type":"ListItem","position":2,"name":"Walk Your Way to Better Health"}]},{"@type":"WebSite","@id":"https:\/\/pah.com.my\/id\/#website","url":"https:\/\/pah.com.my\/id\/","name":"Penang Adventist Hospital","description":"| People Centered Healthcare Services","publisher":{"@id":"https:\/\/pah.com.my\/id\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/pah.com.my\/id\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"id"},{"@type":"Organization","@id":"https:\/\/pah.com.my\/id\/#organization","name":"Penang Adventist Hospital","url":"https:\/\/pah.com.my\/id\/","logo":{"@type":"ImageObject","inLanguage":"id","@id":"https:\/\/pah.com.my\/id\/#\/schema\/logo\/image\/","url":"https:\/\/pah.com.my\/wp-content\/uploads\/2023\/02\/cropped-pah-logo.png","contentUrl":"https:\/\/pah.com.my\/wp-content\/uploads\/2023\/02\/cropped-pah-logo.png","width":1000,"height":314,"caption":"Penang Adventist Hospital"},"image":{"@id":"https:\/\/pah.com.my\/id\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/pah.com.my\/id\/wp-json\/wp\/v2\/articles\/20758","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pah.com.my\/id\/wp-json\/wp\/v2\/articles"}],"about":[{"href":"https:\/\/pah.com.my\/id\/wp-json\/wp\/v2\/types\/articles"}],"author":[{"embeddable":true,"href":"https:\/\/pah.com.my\/id\/wp-json\/wp\/v2\/users\/5"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pah.com.my\/id\/wp-json\/wp\/v2\/media\/20759"}],"wp:attachment":[{"href":"https:\/\/pah.com.my\/id\/wp-json\/wp\/v2\/media?parent=20758"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pah.com.my\/id\/wp-json\/wp\/v2\/tags?post=20758"},{"taxonomy":"article-tag","embeddable":true,"href":"https:\/\/pah.com.my\/id\/wp-json\/wp\/v2\/article-tag?post=20758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}