The first step towards better health might be, well, that first step. The benefits of walking for exercise, according to the National Heart Association, include:
- Improved heart and brain health
- Decreased body weight and fat stores
- Decreased blood sugar levels
- Improved cholesterol
- Chronic stress relief
- Reduced risk of stroke
- Lower blood pressure
Most adults should strive for at least 150 minutes of moderately intense activity per week. Walking is one way to achieve that goal. Here are some examples, provided by the American Heart Association, for walking 30 minutes per day:
- In the morning, park or get off the bus 10 minutes away from your job or school and walk briskly the rest of the way.
- At lunchtime, walk for 10 minutes indoors or outdoors.
- At the end of the day, walk briskly back to your car or transportation.
Stay safe while walking. Consider these tips:
- Walk with others for motivation and safety.
- Dress appropriately. Bring athletic shoes or a T-shirt to change into, consider a coat and gloves for cold weather, and be aware that you’ll heat up as you exercise.
- Have a light snack or healthy meal for energy an hour or two before walking.
- Pick a route without heavy traffic or air pollution.
- Carry a light or wear reflective clothing if you walk after dark.
Make exercise a habit and get your steps in for a healthier you! For a walk opportunity along with professional advice from a doctor, consider the monthly Walk with a Doc series. For more information about Walk with a Doc, go to to https://capitalhealth.com/events/month
For more information about walking for health from the American Heart Association, go to https://www.heart.org/en/healthy-living/fitness/walking