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I’ve never really been into physical fitness. I was not an athlete growing up, and I definitely lean more couch potato than fitness enthusiast. I’ve been a gym member and have taken classes in the past, but as my kids got older, finding dedicated time for all of the rigamarole of getting changed and actually to a gym never seemed to fit in my schedule. I have had to find physical activity that one, worked in my hectic life, and two, wasn’t too difficult that I would actually do it! The physical activity that has worked best for me has been walking! Yes, just good, old walking.
Harvard Medical School published a special report called “Walking for Health” that said walking (and other forms of regular physical activity) may be “the closest thing we have to a wonder drug.” It can have a bigger impact on a variety of health issues than almost any other remedy available.
Here are a few of the health benefits from walking:
*Walking just 2 1/2 hours per week (about 21 minutes per day) can decrease risk of heart disease by 30%.
*Multiple studies have shown that walking reduces the risk of cancer and diabetes and lowers blood pressure and cholesterol.
*Walking improves your mood and several studies have shown that regular walking is as effective as drugs in decreasing depression. Walking can relieve stress and improve mood with an increase in endorphins.
*Walking can ease joint pain. Studies have shown that walking protects joints, especially knees and hips, by lubricating the joints and strengthening the muscles around them. Walking can reduce arthritis-related pain and can even prevent arthritis from happening at all!
*The Mayo Clinic reports that walking improves muscle endurance, increases energy levels, improves memory and sleep, strengthens the immune system and can help you maintain a healthy weight and/or lose body fat!
One of the greatest things about walking is that you don’t need special equipment or training to start! A pair of tennis shoes and comfortable clothing are the only musts. Walking is low-impact and can be done almost any time of day and even in short bursts throughout the day. It’s great for people that haven’t exercised in a while or for those who might find more rigorous activity difficult. Moderate activity like walking poses very little health risk, but if you have a medical condition, it is advised that you check with your physician prior to starting any new physical activity.
Health experts recommend walking for 30 minutes as briskly as you can several days per week. A brisk walk means that you can still talk, but that you can’t sing and you may be puffing slightly. If you find that you can’t walk for 30 minutes at a time, start with smaller amounts of time, even five or 10 minutes. If possible, walk five to 10 minutes several times per day and work up to a 30-minute walk. As you get used to walking, you can increase the intensity by walking up hills, walking with hand weights, increasing your speed for short bursts, increasing your distance and increasing the amount of time you spend walking.
Some people find walking with family or friends or even taking their dog on a walk increases their enjoyment. Other people are motivated by challenges or competitions. There are many free or inexpensive walking apps available that might encourage you in your walking endeavors.
Some communities and organizations use the month of October as a time to challenge each other to incorporate more walking, and really any physical activity, into their daily lives. This month, if you haven’t exercised in a while, I’m here to encourage you to give walking a try. If you have a smart phone, try one of the walking apps to record your steps and see if you can increase the amount you walk over the next several weeks. You can even just get a simple paper calendar and write down the number of minutes you walk every day and try to increase that number to 20 to 30 minutes per day. Just think about all of the health improvements you might make if you add this simple activity to your life! Here’s to a happier, healthier, walking you!
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