Take the first step: Walk your way to a healthier life

Take the first step: Walk your way to a healthier life
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Did you know that walking can help your health as much as running? For most people, walking is safe, easy to fit into their daily routine and cost-effective. It doesn’t need special equipment and has a lower impact on your joints. For such a simple activity, walking has many benefits.

Research shows that walking helps prevent age-related diseases by improving circulatory, cardiopulmonary and immune function. A review from 2023 even showed that walking as part of a daily routine effectively promotes healthy aging across populations.

Get your blood pumping and get well

The 2023 review also showed that brisk walking 30 minutes a day, five days a week, can significantly lower your age-related disease risks by improving cardiovascular, cerebrovascular and metabolic health. It can reduce your risk of

  • Type 2 diabetes
  • Dementia
  • Heart disease
  • Stroke
  • Cancer
  • Osteoporosis

Low-intensity exercise, such as walking, helps slow the process of aging by affecting things such as hormones and metabolism. As a result, walking can improve your blood pressure, weight and blood sugar levels. 
Walking reduces stress, boosts mood and improves overall health by releasing feel-good chemicals called endorphins. It can also help your mental well-being, sleep, memory and emotional health.

Research also shows that staying active can lower the risk of depression. Besides improving physical health, walking can boost emotional well-being, enhance mood and reduce the risk of mental health issues. It’s also linked to better overall quality of life.

Making regular walks a part of your daily life

If you haven’t been active for a while, don’t let that stop you. Committing to walking isn’t an all-or-nothing deal. Take it one step at a time! Here are some simple ways to get more steps in each day:

  • Break it up. It may be easier to fit in a few minutes of walking a few times a day rather than one long walk. For example, you can take a 10-minute walk after breakfast, lunch and dinner. 
  • Forget about “rock star parking.” Whether you are commuting to work, going to school, running errands or going out to eat, park farther away from the entrance to get some extra steps in.
  • Take the stairs instead of the elevator. Opting for the stairs for just one or two floors makes a difference. 
  • Catch up with a friend. Go on walks around the block while you chat on the phone with your loved ones
  • Go with your dog. Grab the leash and take the dog out for a walk. If you already do, extend those walks to reach your goal of 150 minutes per week.

Getting started and sticking with it

All you need to start walking are comfortable clothes and supportive shoes. Shoes designed for walking or running are best but not required. Make sure you have a little wiggle room (about half an inch) between your longest toe and the end of the shoe. Since exercise raises your body temperature, layer clothing to keep cool.

Remember, easy does it. If you haven’t been physically active for a while, start with short distances. Begin with a 10- to 15-minute walk, and slowly increase your time or distance. Once you are more comfortable with walking, you can start increasing your pace.

To warm up, walk at an easy pace for the first several minutes. Then, slowly increase your speed. You can also try intervals, such as walking one block fast, two blocks slow and repeating that a few times. Over time, you’ll be able to add more fast intervals with shorter recovery periods.

Keep it safe

Anytime you increase your activity level, your body needs time to adjust. The best way to prevent injuring yourself is to focus on your form and posture. Keep your head lifted (no texting!), abs engaged and shoulders relaxed. Swing your arms naturally. Stick to a comfortable, natural stride.

Don’t forget that your body needs help with recovery in between walks. The end of your walk is a great time to stretch, since your body is warmed up. Stretch your hamstrings, calves, chest, shoulders and back. Hold each stretch for 15 to 30 seconds. And drink plenty of water to stay hydrated! You don’t just lose water through sweat but also through exhaling. You may be more dehydrated after your walk than you realize. Staying hydrated helps your body recover from exercise so you don’t get injured.

Also remember to stay safe while walking by being alert. Keep the volume low on your headphones so you can hear traffic, and avoid texting or looking at your device while walking. When it’s dark outside, stand out with light-colored or reflective clothing and carry a flashlight. Stick to sidewalks or streets with lower speed limits.