Start the New Year off right by getting back to the basics—walking

From the TikTok chick favorite 12-3-30 workout to intricate menstrual cycle-syncing exercise routines, there’s no shortage of trendy fitness regimes aiming to keep you in shape in the new year.

But, experts advise, don’t forget the fundamentals, such as a good old-fashioned walking around the block.

“Walking is one of the easiest, most affordable, and most effective types of physical activity that humans can do,” Mayo Clinic cardiologist Francisco López-Jiménez told Vogue.com.

Best of all, you don’t need someone to film a TikTok movie to show you how – a good pair of sneakers will suffice.

“Walking every morning reduces the risk of heart disease, lowers blood pressure and LDL (the “bad” cholesterol), and strengthens the heart,” said Dalia McCoy, a family medicine expert at Cleveland Clinic. “Walking improves the efficiency of the heart. With each pump you execute for that sort of activity, your heart gets more efficient as your fitness increases.”

Other advantages, McCoy told a reporter, include stress reduction, weight loss, and immune system boosts without overtaxing your joints, as walking is a low-impact workout. Then there are the even bigger advantages, like as lowering your cancer risk.

“Several studies show that doing two-and-a-half to five hours of moderate-intensity exercise per week, such as walking, can help reduce the risk of certain cancers such as colon, breast, endometrial, kidney, liver, multiple myeloma, and non-Hodgkin’s lymphoma,” he added.

“When is the best time to go for a walk?” is another frequently asked topic.

There is no perfect time, according to McCoy, although the doctor does prefer nights since exercise might improve sleep quality.

“If we can choose, sunrise and sunset have some extra benefits,” revealed biologist and scientist Tamara Pazos.

“This will correspond to the circadian rhythms of the body’s organs.” “Our entire body functions in a rhythmic manner according to our routine, keeping us active during the day and relaxing to allow for a good night’s sleep,” Pazos explained.

The negative emotional and physical effects of deskbound workers are well known – a quick walk at any time of day may be a tremendous boost, beginning with the fact that it gets your endorphins going.

“Walking can help, because it increases your heart rate, reduces your stress levels, and reduces your chances of developing further diseases such as stroke, broken heart syndrome, or cardiomyopathy,” McCoy said in a statement.

Everyone is curious about how many steps they should take each day. Doctors believe it varies on the individual.

“If you’re between 25 and 30, walking 6,000 steps a day is probably too little, while for an 85-year-old person, walking 5,000 steps is fantastic,” she added. “What matters is that walking is part of your daily routine.” Take the stairs, walk the dog, or park far away from the store.”

All it takes is 15-20 minutes every day.

“Blood sugar levels fluctuate throughout the day, from high to low, as our bodies attempt to regulate the amount of insulin we require.” “Our goal is to try to maintain consistent blood sugar levels, which can help us avoid feeling thirsty and tired after eating,” McCoy explained.

What’s one method to go about it? After you eat, go for a brief stroll.

“Even people who have diabetes may notice that their blood sugar levels are more stable,” he said.

“Sugar is transported to the cells to be used as energy as it circulates through the blood.” “If there is no energy demand from the cells, this sugar can stay in the blood,” Pazos explained. “However, while on a walk, we are generating a demand for energy that will introduce that sugar into the cells.”