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Walk Your Way To Better Health

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It’s hard to believe that something as simple as walking can help you slow down the aging process, lose weight, boost your cardiovascular and skeletal health and improve your mood. But it can. A simple 30-minute walk every day will produce measurable benefits. Whether you walk through a mall, hike through the woods or stroll through your neighborhood you will improve your physical and mental health.

In today’s society, we simply don’t walk enough. Studies show that 40 percent of American adults spend most of their day sitting. In the long term, an inactive lifestyle can lead to obesity and other serious health problems.

Some of the benefits of walking include:

• Reduces the risk of heart disease and stroke
• Lowers blood pressure
• Reduces high cholesterol
• Reduces body fat
• Enhances mental well being
• Increases bone density
• Helps to control weight
• Helps flexibility and coordination
• Lowers breast cancer risk

Walking is particularly beneficial for senior citizens. Studies show that senior citizens who are regular walkers are less likely to fall and suffer injuries such as hip fractures because the bones are stronger. They are less likely to sustain injury because their joints have a better range of motion and muscles are more flexible. Because of the overall benefit to general health, regular exercise (such as walking) is linked to longevity.

The key to a successful walking program is to make it part of your daily lifestyle. Try to make walking a routine – for example, try to walk at the same time each day. If you are pressed for time, try two 15 minute walks or three ten minute walks. Another way to gauge your efforts is in steps. Research shows most people take about 2,000 to 4,000 steps a day. Aim for 10,000 steps daily to really improve your health. A step counter, or pedometer, is an inexpensive gadget that you can clip to your waistband to count your steps. Pedometers are easy to use and they are available in sporting good stores and other stores that sell exercise equipment.

If you decide to improve your health through walking, consider investing in a good pair of walking shoes. Wearing the wrong type of shoe can cause foot or shin pain, blisters and injuries to soft tissue. Walking shoes should have a good arch support and a slightly elevated heel with stiff material to support the heel when walking to prevent wobbling. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.

So grab your walking shoes and hit the trail. Your body and mind will thank you for it.