Walking: An Easy Way to Get Fit

The next time you have a check-up, don’t be surprised if your doctor hands you a prescription to walk. Yes, this familiar activity is now being touted (along with other forms of regular physical activity) as “the closest thing we have to a wonder drug.”

Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that’s readily available to you. What’s more, it’s free and has practically no negative side effects. Walking for 2.5 hours a week—that’s just 21 minutes a day—can cut your risk of heart disease by 30%. In addition, this do-anywhere, no-equipment-required activity has also been shown to reduce the risk of diabetes and cancer, lower blood pressure and cholesterol, and keep you mentally sharp. Even a quick one-minute jaunt pays off. A University of Utah study in 2014 found that for every minute of brisk walking that women did throughout the day, they lowered their risk of obesity by 5%. No more “I don’t have time” excuses!

Walking: An ideal form of exercise

Have you ever resolved on New Year’s Day to start exercising more—only to find that you didn’t have the time or couldn’t afford expensive lessons, classes, or gym fees? Maybe concerns about injuries kept you on the sidelines. Walking could just be the way to keep your resolution. Here’s why:

• You already know how to do it. Just put one foot in front of the other. There’s no learning curve like you would have if you took up a new activity, such as Zumba or tennis.
• You can do it anywhere. Step out your front door. Take a walk from where you work. You can walk around areas that you frequent, such as the grocery store, a shopping center, a place of worship, or the homes of friends and family.
• You don’t need any special equipment. If you’re walking for exercise, it’s best to have a comfortable pair of shoes, preferably sneakers. But that’s it! While there are some items of clothing and gear that can make walking more enjoyable, they are not essential.
• It’s gentle on your knees—and the rest of your body. Unlike running, you keep one foot on the ground at all times when you’re walking, making it a low-impact, joint-friendly type of exercise.

Walking is not only healthy and easy, but it’s also fun

To some people, exercise feels like drudgery. With walking, however, you can pamper yourself in multiple ways.

• You can do it with others. Invite family, friends, or co-workers to join you for a walk. It’s a great way to catch up or get to know someone better. And if you need to have a tough conversation with someone, try doing it while walking. Striding side by side can make discussions easier because you’re more relaxed than when you’re sitting face to face.
• You can get “me” time. Heading out by yourself can be a good way to escape the demands and expectations that occupy much of your time. As you stroll, you can clear your head, relax, and reflect. It can be valuable, quiet “me” time, allowing you to return refreshed.
• You can enjoy a dose of nature. Studies show that spending time in parks or near water can boost your mood. Walking is a great way to get out in nature.
• You can gain a new perspective. The world is different when you view it at 3 mph instead of 25 or 30 mph. You might discover an interesting shop, observe intricate architecture, or meet a friendly person.
• You can be more creative. Stanford University researchers found that people generated twice as many creative responses to problems when walking compared with sitting. And the creative juices continued to flow even when they sat down after their walk—another good reason to take a walking break during the workday.