Let’s Get Walking!
Our February here in Southwest Virginia has been mostly snow and freezing temps and the last two days have been pouring rain. Today, the sun is shining brightly and, although it’s blustery out there, it’s nice and warm. This may be “false spring”, which is common in our neck of the woods, but I’ll take it nonetheless. The snowdrops have suddenly popped out of the mud. I always get so excited to see the first snowdrops!
So, I’ve been thinking about wanting to get outside more as spring weather approaches. And what better way than to just get out there and go for a walk? Walking is funny…it’s one of those things that everyone knows is good for you, but very few take it seriously enough to do it on a regular basis. We live such sedentary lives these days…we sit at desks for work and much of our entertainment involves some sort of indoor, passive activity, like watching TV, playing video games or just doom scrolling Instagram. For thousands of years, peoples lives centered around mostly outdoor work and activities. No one really had to think about walking, because it was the way of life. You would walk to town to run an errand, you might walk to the market, to a neighbors house for a chat, or walk around the farm as you did your chores. No doubt, 10,000 steps would have seemed like nothing to people of the past.
Today, however, the average person walks about 3,500 steps a day. That is simply not enough to maintain good health. Yet, walking seems too simple. We are constantly looking for the magic pill, the right workout, the one thing that is going to change our health and mindset and mood. But, the first place we should be starting is with a simple walk. Although there is no one magic pill and we really should stop chasing it. Walking comes pretty close. Here’s why…
It’s free! One of the many complaints about trying to improve ones health is that it costs too much money. Walking costs nothing by a little bit of time and planning.
Walking at least 7,000 steps a day reduces all causes of mortality by 50-70%
A 10 minute walk after meals is enough to lower your blood sugar. Healthy blood sugar levels reduce the liklihood of diabetese later on.
It lowers your risk of dementia and Alzheimer's Disease
Improves sleep
Supports healthy aging and longevity
Has been shown to help with reduce depression symptoms and aid in mental wellbeing in general
Gets the creative juices flowing and helps you think more clearly
The list goes on. Walking has been studied extensively in recent years and the benefits are adding up. In the Blue Zones, places in the world where people routinely live to 100 or beyond, walking is one of the common factors that contribute to their longevity.
Walking also has this interesting ability to help with interpersonal communication. Have you ever found it easier to have a conversation with someone when walking side by side with them, instead of sitting face to face? I know I have. Something about getting the blood pumping, the creativity is flowing, and that moving forward together action seems to propel our brains forward. It can make a difficult conversation easier. If you have a child or teen that you’re trying to get to open up to you, try going on a walk together. If you want to have more open communication with your spouse, try taking a walk with them. If you want to get to know a new friend, but it still feels a little awkward, try inviting them on a walk.
What about the whole 10,000 steps thing? It’s been well established that this number was chosen somewhat randomly by a Japanese company trying to sell pedometers in the 60s. However, enough studies have been done over the years to show that getting at least 7,000 steps or more have definite measurable health benefits. 10,000 is a nice round number to shoot for to be sure you are getting the benefits mentioned in many of these studies, but whatever works for you and your lifestyle. I like to suggest 7,500 to 10,000 as a good goal for most people. And that’s the other thing about walking, nearly everyone can do it and will benefit from it. You may need to tweak the amount of time you walk, the pace, you may want to wear a knee brace or be careful not to walk far without assistance…but most people who aren’t in a wheelchair or experiencing major mobility issues can go for a walk. So, it’s a great place to start when it comes to fitness and movement.
By adding in about 10 minutes of walking a day, you can increase your steps by 1,000. So, why not try adding in 10 minutes a day each week to get to that 7,500-10,000 goal? Take the dog for a walk, walk around the office building on your lunch break, take the stairs, park farther away from the entrance in a parking lot, pace around the yard while you watch your kids play. These little things really do add up. We just have to find a place to start and set the intention.
So, my goal for March is to get out and walk my dog or my son for at least 15 minutes a day. If it’s yucky weather, I’ll get on the treadmill. I know my dog will love it, my son will love it, and my body and brain will certainly love it. Why don’t you join me? Drop me a comment and let me know about your walking goals this spring!
