Walking: The Easy Way to Improve Physical and Mental Health
By LAURA UNGAR
LOUISVILLE, Ky. — Janet Rapp strode briskly down a paved path through the city zoo, waving at friends and stopping briefly to greet emus she knows by name.
The Benefits of Walking
The 71-year-old retiree starts each morning this way with a walking club. "I’m obsessed," she said. Not only does it ease her joint pain, "it just gives me energy … And then it calms me, too."
Medical experts agree that walking is an easy way to improve physical and mental health, bolster fitness and prevent disease. While it’s not the only sort of exercise people should do, it’s a great first step toward a healthy life.
"You don’t need equipment and you don’t need a gym membership," said Dr. Sarah Eby, a sports medicine physician with Mass General Brigham. "And the benefits are so vast."
What Can Walking Do for You?
Walking can help meet the U.S. surgeon general’s recommendation that adults get at least 2 1/2 hours of moderate-intensity physical activity every week. This helps lower the risk of heart disease, high blood pressure, dementia, depression and many types of cancer.
Walking also improves blood sugar levels, is good for bone health and can help you lose weight and sleep better, added Julie Schmied, a nurse practitioner with Norton Healthcare, which runs the free Get Healthy Walking Club.
Another advantage? It’s a low-impact exercise that puts less pressure on joints as it strengthens your heart and lungs.
Staying Motivated
Walking with friends – including dogs – is one way. Walking clubs have popped up across the nation. In 2022, New York personal trainer Brianna Joye Kohn, 31, started City Girls Who Walk with a TikTok post inviting others to walk with her.
"We had 250 girls show up," she said.
Since then, the group has walked every Sunday for around 40 minutes, with some meeting afterward for brunch or coffee.
Conclusion
Walking is a simple and accessible way to improve physical and mental health. With its numerous benefits, it’s a great way to get started on the path to a healthy life. Whether you walk with friends, join a walking club, or simply take a stroll around your neighborhood, remember to set a goal and stay motivated.
Frequently Asked Questions
Q: Do I really need 10,000 steps a day?
A: Nearly everyone has heard about this walking goal, which dates back to a 1960s marketing campaign in Japan. But experts stress that it’s just a guideline. The average American walks about 3,000 to 4,000 steps a day and it’s fine to gradually work up to 10,000.
Q: How do I stay motivated?
A: Walking with friends – including dogs – is one way. Joining a walking club or setting a time goal can also be useful. As you become seasoned walkers, you can speed up the pace or challenge yourself with hills while still keeping the activity level moderate.
Q: Can I still benefit from walking if I have health issues?
A: Yes. Walking can be adapted to suit different fitness levels and health conditions. It’s a low-impact exercise that puts less pressure on joints as it strengthens your heart and lungs. Consult with your doctor or a healthcare professional before starting a new exercise program.
