Let’s Go For A Walk
I enjoy going for a walk. I am not talking about the process of walking, like using our legs to get from one place to another. That would just be described as slow transportation. I am talking about going for a walk with no place to go. Just walking and ending up in the same place that I started. Sounds a little silly as I describe it like that. I used to think like that until my “wisdom” kicked in.
As it turns out, walking can be a significant contributor to our physical, mental and emotional health.
A 2017 report from Harvard Health said that walking just 21 minutes each day can lower our risk of heart disease by 30%. Other studies, many other studies, suggest that walking is linked to a reduced risk of diabetes, cancer, and can lower blood pressure and cholesterol levels while also enhancing cognitive function.
The consensus among health professionals is clear. Walking is a simple yet very effective means of enhancing our overall health and well-being.
Oh, I almost forget to mention one of my favorite studies (for those like me who want to live forever). A recent study published in the British Journal of Sports Medicine suggested that a daily walk can increase life expectancy by up to 11 years (as long as you don’t get hit by a truck while walking).
Still have questions? This will begin the Q&A portion of our conversation. For this, we will turn to the intelligence of the “Walking Experts”. Yes, those scientists and researchers who study this stuff for a living. I don’t remember this class back in college. It may have been part of the biology department which I avoided. But I do appreciate those who can hold a conversation about our mitochondria and how it gives us the energy for walking. But let’s get on with the questions.
Q1: Is walking good for me? Yes, we have already established that. Please “keep up”. (a little walking sarcasm to keep us on track).
Q2: How often should I walk? Any is good. Daily is definitely better. The absolute key is to establish a routine so that walking becomes a habit.
Q3: Is 10,000 steps the magic number? No. It is a nice goal, but not rooted in science. Instead, the origin of 10,000 steps comes from a 1960’s marketing campaign in Japan(long story). Modern science suggests that benefits start to appear with as few as 4,400-7,500 steps per day, especially among older adults. But as with much in life “the more the merrier”.
Q4: What is the best time to walk? There is no bad time to walk, so walk when it fits into your schedule. There is some evidence that suggest a morning walk is good for your circadian rhythm. And walking after a meal helps with the digestive process and management of glucose.
Q5: Does walking speed matter? Yes. The faster you walk the more you boost your heart rate and engage muscles more intensely. This will lead to (even better) cardiovascular health, improved metabolism, and even sharper cognitive function. How fast? We don’t need to be Usain Bolt, but 3 miles per hour or more is best to get max benefits.
Q6: How about the treadmill? Treadmills are great to establish metrics such as speed, time, and calorie burn. Some studies suggest walking outside, in nature, is beneficial for our mental health.
Q7: How do I maintain my motivation? This may be the most important question, yet difficult to answer. But the experts can help. Start small and set goals. Make it easy and obvious - set your shoes next to the door so you trip over them. Make it enjoyable - walk with a friend, or call a friend, or include your favorite audio book or podcast. And finally be proud. You are doing something good for yourself.
I could go on, but we have some walking to do.
Walking isn’t just about putting one foot in front of the other. It’s about embracing a lifestyle that improves your health, boosts your mood, and inspires your mind. Whether your motivated by scientific research, the joy of social strolls, or the simple pleasure of moving, remember that every step is a small victory.
Enjoy your day,
Just a little extra-
Extra credit- For you hard core walkers out there who want to take it to the next level - have you considered Rucking? What is Rucking? I am glad you asked (or maybe you already know).
Rucking is walking with weight on your back. The term is derived form the German word “rucksack” which means backpack.
Many of us have “rucked” in our life while carrying our backback to school, or while on vacation. We just didn’t know the cool word to call it out.
This Active Resistance Training is a wonderful low impact form of exercise that can increase the benefits of walking by 300%. How? Simple. Grab a backpack (pros may use a weighted vest), add 10-20 pounds, and go walking.
For a little extra fun, when someone asks you - how was your day. Respond by saying, “great, I was rucking for 30 minutes”. Enjoy the look on their face as they try to figure out what the heck rucking is.
References
Bhagwat, Ria. November 26, 2024. Daily Walks Could Add Years To Your Life. Real Simple
Diamond, Jed. December 28, 2024. Walking For Life. MenAlive.com
Vaszilly, Brian. Top Health Benefits of Walking. The Art of Anti-Aging