Step It Up: Why Walking And Your Pace Matter

Sometimes, getting fit can start with a stroll in the park. That’s because walking is a great addition to any exercise routine. It doesn’t cost a thing, is easy to do and is absolutely good for you according to the Arthritis Foundation¹. In fact, something as simple as walking can help you avoid heart disease, increase your heart rate, and lower your blood pressure says the Arthritis Foundation², and that’s just the beginning. A brisk walk can do all of the following per Mayo Clinic³:

• Bump up energy levels
• Improve muscle endurance
• Cut down on body fat
• Boost cardiovascular fitness
• Build bones and muscles
• Enhance mood and cognition
• Increase balance and coordination
• Lower stress and tension

Going for walks even prompts your body to release natural pain­killing endorphins mentions the Arthritis Foundation⁴. In fact, a California State University, Long Beach, study revealed that the more steps someone takes the better their mood according to the Arthritis Foundation⁵.

If all of that makes you want to take a long walk right now, go for it. Better yet, make it a habit. Mayo Clinic⁶ states that the faster and farther you walk the better it is for you. So try to walk your normal route a little faster each time you head out suggests the Mayo Clinic⁷, and alternate between fast walking and a leisurely pace. This type of interval training can improve your cardiac fitness and burn calories reports Mayo Clinic⁸.

People who walk briskly have a 25% lower chance of developing heart disease or cancer, and a 30% lower risk of developing dementia, compared to people whose average pace was slower reports the New York Times⁹.

Feel Better, Live Longer

A common goal is to strive for 10,000 steps each day, but a recent National Institutes of Health¹⁰ study suggests that even fewer than 10,000 daily steps can be beneficial to your health. What the National Institutes of Health¹¹ study found was that people who took at least 8,000 steps a day had a 50% lower risk of dying than people who took only 4,000 steps a day. According to the New York Times¹², 9,800 steps per day was associated with a 50% reduced risk of dementia, and even just 3,800 steps per day helps lower the risk of dementia by 25% says the New York Times¹³.

Things look even brighter for fast walkers. Per the New York Times¹⁴, people who walk briskly lower their heart disease or cancer risk by 25% compared to people with a slower average pace, and cut their risk of death by 35%.

Step Into A Routine

Clearly, walking is good for you. But how can you fit it into an already busy daily schedule? Mayo Clinic¹⁵ has some good suggestions to help you get started and make walking a lasting routine. The first thing is to buy the right shoes and walking gear recommends Mayo Clinic¹⁶. You’re going to want comfortable pants and shirts, items you can wear in all sorts of weather per Mayo Clinic¹⁷ and that you can wear in layers when the temperature drops.

Other tips Mayo Clinic¹⁸ suggests to help you build a routine include:

Pick your course. Know where you’re going ahead of time and try to avoid cracked or uneven sidewalks, low hanging limbs and other obstacles warns Mayo Clinic¹⁹.

Start slow for the first five or ten minutes to warm up your muscles. Stretch beforehand too.

Cool down for the last five to ten minutes of your walk

Stretch out again when you finish. It doesn’t need to be long, according to Mayo Clinic²⁰, just a gentle stretch to stay limber.

Many people find it helpful and inspiring to track their progress, and activity trackers or pedometers are a popular way to do this mentions Mayo Clinic²¹. They can help track your time, distance, and heart rate per Mayo Clinic²². It’s uplifting to see how far you’ve walked each week or month and compare it to what you’ve done before says Mayo Clinic²³.

If you’re still having difficulty walking on a consistent basis ask a friend to walk with you. June 8^th is National Best Friends Day per National Today²⁴ making it the perfect excuse to call up a buddy and take a walk together.

Whether you’re already fitness minded or someone looking to take the first step toward a healthier lifestyle, a good option is to start walking. With a little preparation and a good dose of determination, there’s no telling how far you will go.