If I told you there was a simple, FREE way to improve your overall health and reduce your risk of future medical issues, would you do it? That’s the power of walking! It’s something most of us do every day, but we might not know all the superpowers it holds.
Benefits of Walking
Healthy Heart
- Lowers blood pressure and improves circulation.
- Your heart is a muscle and needs to be worked out with aerobic activities such as brisk walking (able to talk but not able to sing).
- Studies suggest that taking around as little as 2,300 steps a day can reduce the risk of death from cardiovascular disease.
- An additional 1,000 steps daily is linked to a 15% lower risk of dying.
Reduces Joint Pain and Strengthens Bones
- Walking increases lubrication to joints, like changing the oil in your car to keep it running smoothly.
- Boosts muscle strength and blood flow
- Reduces bone loss as we age
Supports a Healthy Weight
- Walking can help lower blood sugar levels and burn calories, making it easier to maintain or lose weight.
Mood Booster and Stress Reducer
- Walking can alleviate anxiety and depression, giving your mood a natural boost with endorphins (“our happy hormones”)
Improves Sleep Quality
- Falling asleep faster and enjoying deeper rest through the night to wake up more refreshed and ready to tackle the day
- Reduced need for sleep-aid medications.
Boosts Brain Health
- Enhances memory, concentration, and processing speed.
- Lowers the risk of Alzheimer’s and dementia as we age
Boosts Your Natural Immunity
- Help to fight off the cold and flu season by increasing your circulation and immune system cells
How to be more intentional about walking…
Socialize
- Call a friend or take a stroll with a spouse. Accountability and positive social interactions make it more enjoyable.
Track Your Steps
- Using a step tracker on your watch or phone can boost motivation and help set and achieve goals.
Create a Routine
- Whether you prefer morning, lunchtime, or evening walks, consistency builds habit. If routines aren’t your thing, try spontaneous routes for variety and different visual input for added benefits.
Get Outside
- Fresh air and new scenery make walking more pleasant and invigorating. Just be mindful of weather conditions including avoiding icy, extreme wind, or excessive rain/snow, maybe opting more an indoor track or treadmill option for safety.
Make Small Changes
- Park further from the grocery store entrance (take that spot at the end instead of circling around again for the spot closer)
- Set a reminder to stand up and walk up and down the hall before your next meeting or during the commercial of your favorite show.
- Brief bursts of movement add up!
Keep a Positive Mindset
- Instead of thinking, “I have to walk,” switch it to, “I get to walk.”
- Celebrate your ability to move and take small steps to improve your health.
If You Already Get Your Steps In, Mix It Up with Other Activities
If you want to grow in your fitness journey and improve your overall health even more, add an activity you enjoy to compliment your walking routine! This could include:
- Biking
- Tennis or pickleball
- Swimming
- Yoga
- Dancing
- Fitness classes
- Hiking
Bottom line: Regular physical activity not only decreases the risk of all-cause mortality and can also improve the QUALITY of your life.
If you’re dealing with injury, pain, or ailments that are limiting your ability to walk regularly, reach out to Apex Physical Therapy and Wellness to work with our Doctors of Physical Therapy or Licensed Massage Therapists to get you reaching your goals. We’re here to help you get moving safely and effectively.
Resources:
Large study finds the sweet spot for daily step goals – Harvard Health