The Benefits of Walking
By LAURA UNGAR, Associated Press Science Writer
LOUISVILLE, Ky. (AP) — 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 Power 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.
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.
The Importance of Resistance Training
For all its benefits, however, walking “is not enough for overall health and well-being” because it doesn’t provide resistance training that builds muscle strength and endurance, said Anita Gust, who teaches exercise science at the University of Minnesota Crookston.
Experts recommend adding such activities at least twice weekly – using weights, gym equipment or your own body as resistance — and doing exercises that improve flexibility like yoga or stretching.
Do You Really Need 10,000 Steps a Day?
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, Shmied said.
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.
Conclusion
Walking is a simple yet effective way to improve physical and mental health, and it’s accessible to anyone. By incorporating walking into your daily routine and adding resistance training and flexibility exercises, you can take the first step towards a healthier, happier life.
FAQs
Q: How much walking do I need to do to meet the U.S. surgeon general’s recommendation?
A: You need to do at least 2 1/2 hours of moderate-intensity physical activity every week.
Q: Is 10,000 steps a day a hard and fast rule?
A: No, 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: What are some ways to stay motivated to walk?
A: Walking with friends, including dogs, is one way. Joining a walking club or finding a walking buddy can also help.
