Is Walking As Good For You As They Say?

Is walking really enough to make a dent in your health? The short answer is, yes, and we’ll dive into  how and why. Walking, when done frequently and long enough, can be a great low-impact exercise for people of all ages and fitness levels. Walking isn’t just good for you, it’s a great way to build a healthier lifestyle and routine that can become a habit. 

The benefits of walking regularly

Walking is much more than just a way to get you from one place to another (although that is a big function), it can become the foundation to building better long-term health. There are both physical and mental health benefits to walking regularly. 

Physical benefits of walking

• Heart and cardiovascular health: Walking can reduce your risk of heart disease, stroke, and other cardiovascular conditions. If you’re just starting out again, walking is also a great way to build up your cardio endurance while preventing injury.. 

• Low-impact: Because walking has a lower impact than exercises like jumping rope or running, it is safer for those who have joint disease or are unable to do higher impact activities. 

• Weight loss: Walking burns calories and gets your metabolism and heart rate up to help you lose weight or maintain weight loss. 

• Muscle strength: Walking strengthens your muscles and joints, especially in your lower body. 

• Aging: Walking has been connected to promoting healthy aging and preventing age-related diseases. Walking helps with things like balance and keeping aging people mobile. 

Mental benefits of walking

• Stress: Walking is a great stress reliever, and studies have shown that it helps to reduce stress hormones, especially when people walk in natural or forested areas. 

• Anxiety and depression: Walking has been shown to reduce anxiety and depression symptoms in several studies. 

• Mood: Exercise has been shown to boost endorphins (feel-good hormones) and improve people’s moods. 

• Focus and creativity: Exercise, including walking, has been shown to boost people’s focus and creativity. 

Walking for exercise beginners

Walking is a great starting point for most exercise beginners. It is easy to start, you don’t need special equipment or training, and it can be done almost anywhere. While no real equipment is needed, we do recommend getting some good walking shoes to prevent slipping or pain in your feet or ankles. 

To start, choose a walking route that is more flat/level and comfortable. Walking on uneven surfaces like sand or wooded trails might be a challenge for beginners and put you at risk for falls or twisted ankles, so it’s best to start on a walking track or other similar even surface like a sidewalk. As you get stronger you can increase your pace and add in some gradual inclines or off-road hiking trails. 

How to incorporate walking into your day

The biggest challenge to any exercise routine is finding time in your schedule. You can find ways to incorporate a walk into things you already do. For example:

• Walk around the block while you chat with someone on the phone rather than sitting. 

• Walk the dog for longer distances. 

• Take a walk around the block or house during commercial breaks or your lunch break. 

• Walk, rather than drive, to nearby shops or restaurants. 

• Take phone meetings at work while you walk. 

• Park farther away in the store or work parking lot to get a few extra steps in.

These are just some of the easy ways you can squeeze a few extra steps into your day. However, better health means prioritizing better health habits. Having a set goal or goals can keep you accountable as you start your journey. 

Set walking goals

Setting achievable goals provides direction, focus, and a clear framework for achieving your desired health outcome.. For example, a goal of 5,000 - 10,000 steps a day is reasonable and can be easily tracked using apps, smart watches, or pedometers. Want an accountability buddy? Track and share your progress with friends and family to keep you accountable. As you start to get stronger, you can increase these goals over time.

Using the SMART goal framework is a great way to create actionable and measurable goals. Here’s a breakdown of each letter and what they represent: 

S - Specific: Clearly define the goal with precise details about what you want to achieve.

M - Measurable: Ensure the goal can be tracked and assessed using tangible metrics.

A - Achievable: Set a goal that is realistic and attainable, given available resources and constraints.

R - Relevant: Align the goal with broader objectives or priorities to ensure its importance.

T - Time-bound: Establish a clear deadline or timeframe to create urgency and accountability.

Now let’s put it into practice. Here are some example SMART goals to help you create your own.

Example 1: I will walk for 30 minutes daily in my neighborhood or at a local park for the next 4 weeks to improve my fitness, tracking my progress using a fitness app.

Example 2: I will increase my daily step count to 10,000 steps within 3 months by starting at 6,000 steps and gradually adding 1,000 steps each month, using a pedometer to track my progress.

Make walking fun!

There’s nothing worse and less motivating than doing a workout that you can’t wait to finish. Try these tips to make your walks less boring more enjoyable:

• Listen to an audio book or podcast

• Listen to music

• Call up a friend or family member

• Join a walking group

• Invite a friend or family member to join you

• Visit new trails or walking paths

• Walk to a beautiful vista point or place of interest

Walking is a simple yet powerful way to embrace fitness and enhance your well-being, especially if you're just beginning your exercise journey. Take that first step today and head out for a relaxing walk after dinner. It’s an easy way to take charge of your health and experience the positive benefits walking can bring to your body and mind.