Exploring the Health Benefits of Walking: The Most Underrated Form of Exercise
Sitting is the new smoking, but getting active doesn't have to be difficult.
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Newsflash: You don’t need to walk 10,000 steps daily to see the benefits of walking. Just a few thousand steps every day is enough to reap plenty of health benefits from this often-overlooked form of exercise.
Yup! No pain, no gain is a slight exaggeration regarding fitness.
It’s as if people think working out only counts if you’re slogging away for hours at the gym, lifting heavy weights, jogging and cycling at breakneck speed. And sure, if you love the endorphins you get from a good gym session, go for it! There’s lots to love about the gym.
But I’m here to tell you that you can stay healthy and fit just by incorporating walking into your daily routine. Let’s dig in and find out exactly why this is and how much walking you need to do to reap the benefits.
Sitting is the new smoking
Before we get started, let me make one thing clear; if you’re able-bodied, sitting is the new smoking. This isn’t an exaggeration. Having a sedentary lifestyle can wreak havoc on your health and shorten your lifespan. In fact, some experts believe that for every hour of sitting, you lose two hours of your life.
For thousands of years, our species evolved to walk long distances and even run to hunt and gather food. Our bodies are designed for physical activity. So it’s no wonder that sitting too much has been linked to obesity and various health conditions, including:
Cancer
Diabetes
Heart disease
People who sit for 8 hours a day or more have the same risk of dying as smokers or people who are obese. That’s most people with a desk job.
The point here is that not only is walking good for you, but sitting is actually bad for you. You’re not on neutral ground if you’re living a sedentary lifestyle. It isn’t the status quo. Or at least, it shouldn’t be.
The health benefits of walking
The good news is that there are plenty of evidence-based health benefits of walking to motivate you to take up this activity as soon as possible. Walking more is a great way to snap out of your sedentary lifestyle.
Some of the benefits of walking for health include:
Better heart health
Easier weight management
Reduced risk of common chronic diseases
Better balance
Mood-boosting and depression-fighting properties
One study involving more than 78,000 middle-aged participants found that walking 9,800 steps daily lowered the risk of dementia by 50%. Those who walked at least 3,800 steps managed to reduce their risk by 35% as well.
Another study suggested prescribing walking as a way to manage cardiovascular health. Yup, a simple daily walk can result in better mental and physical health. And even improve your longevity outcomes!
How to implement walking into your daily routine
Many people think you need to walk at least 10,000 steps a day to see any health benefits. We often hear that 10,000-step mantra. It’s actually pretty arbitrary. It comes from a 1964 Tokyo Olympics marketing campaign.
The marketers involved picked the number because the Japanese character for 10,000 looked like a person walking. It was very creative but not necessarily scientifically based. Still, it took off. And it remains a popular belief today.
Now, if you can do 10,000 steps a day every day, all power to you! One study found a link between walking 10,000 steps a day and a reduced risk of heart disease, cancer, stroke, and other chronic conditions.
But, as with anything, starting small still has benefits. In fact, another study found that for every 2,000 steps you walk on a daily basis, you reduce your risk of premature death by 8 to 11%. So, how do you implement walking into your everyday life?
Start small
The average American walks around 5,000 steps a day. Office workers, however, tend to log fewer steps. So, if you’re under this number, a good first step (pun intended) would be trying to hit 5,000 steps. Anything under 5,000 steps a day is considered “sedentary”.
So, strap on your pedometer, or grab your phone (which basically acts as a pedometer) and get walking! There are so many ways to incorporate movement into your lifestyle.
Join a walking group
Joining one of your local walking groups is a great way to meet new people and get active. Walking groups can be just that: getting together with people and walking around. But, some come with extra benefits such as walking challenges, newsletters and talks from coaches.
Consider walking lunches
If you work near a park, consider walking lunches. Take your sandwich with you and take a walk outside. This has the added benefit of getting fresh air and taking a break from your office for a while.
If you don’t want to spend your whole lunch walking, start small! Even a quick 5-minute walk is better than nothing.
Change your weekend plans
If your weekend plans involve bottomless brunches, maybe it’s time to swap them out for the occasional hike. Why not have a look at national parks and walking trails in your local area? Or even make a day trip out of it and drive somewhere new with your friends?
Get an under-desk treadmill
Under-desk treadmills are mini treadmills that go under your desk. They work particularly well if you work from home, by yourself, and struggle to get your daily dose of activity. As with anything, you can start small. For instance, you could walk for a few minutes daily while checking your emails and prioritizing your daily tasks.
These are just some suggestions to get you walking. Remember, it’s better to start small with tiny steps and build from there.
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DISCLAIMER
All content is for informational purposes only. No content or opinions are offered as medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it based on any content herein.