Walking, a seemingly mundane and everyday activity, is actually a powerhouse of health benefits, offering many advantages that extend beyond just physical fitness. Diving into the holistic advantages of this simple exercise, it becomes evident that a regular walking routine can be a transformative practice for both mind and body.
Walking is a form of exercise that is defined as moving at a moderate rate. At its core, walking is an accessible and low-impact exercise that can contribute significantly to physical well-being. Whether it’s a brisk stroll or a leisurely walk, engaging in this activity helps improve cardiovascular health, enhance muscle tone, and contribute to weight management.
According to America Walks (a leading national nonprofit that advances safe, equitable, accessible, and enjoyable places to walk and move) walking boosts endorphins, burns fat, and limits sickness. “Walking 45 minutes a day halves the odds of catching a cold,” said America Walks.
“There are many benefits of walking daily that will improve cardiovascular health, lower the risk of high blood pressure and diabetes and keep you healthy,” said Carolyn Peters, a Certified Family Nurse Practitioner.
“Even just walking thirty minutes a day will improve cardiovascular health, lowering the risk of high blood pressure and diabetes. Walking strengthens bones, protects joints, decreasing the risk of osteoarthritis, improves digestion preventing constipation, improves lung function, endurance and your mental health reducing depression. Walking affects every system in the body,” said Peters.
An anonymous student said she weighed over 200lb and decided one day to change how she ate, and she started walking for 30 minutes a day, five days a week, for three months. She was wearing size 18 dresses but after three constant months she was down to a size 14. She felt better after losing weight and it boosted her energy level and self-confidence.
Walking isn’t just beneficial for the body; it also has cognitive advantages. Regular walking has been linked to improved cognitive function, including enhanced creativity, better concentration, and a reduced risk of cognitive decline in older adults. Taking a stroll may be a simple yet effective strategy to boost brain health and maintain cognitive abilities.
The positive impact of walking on mental health is gaining recognition. Studies consistently show that walking can alleviate symptoms of anxiety and depression, enhance mood, and reduce stress levels. The rhythmic nature of walking, combined with exposure to natural surroundings, promotes the release of endorphins, often referred to as “feel-good” hormones, providing a natural and effective way to uplift one’s spirits.
Darin Smith is a Physical Education Instructor and Division Chair of Health, P.E., and Education (HPEE) and has been working at Highline College for 15 years. According to Smith, the best form of exercise is the kind someone can stay consistent with, but if someone really wants to get in shape they may need to do more than just walk. But Peters and Smith agree the benefits of walking will improve your mental health, lower disease risks, and improve cardiovascular and respiratory fitness.
Smith states that you can incorporate 30 minutes of walking every day in three segments by walking 10 minutes in the morning, 10 minutes after lunch, and then walking 10 minutes at home in the evening.
Walking is a versatile activity that can be enjoyed alone or in the company of others. Joining a walking group, taking a stroll with friends or family, or even walking the dog can foster social connections and provide an opportunity for meaningful conversations. This social aspect contributes to a sense of community and can help combat feelings of loneliness and isolation.
One of the standout features of walking is that it’s eco-friendly. Unlike many other forms of exercise, walking requires no special equipment or gym memberships. It is a sustainable and cost-free activity that can be easily incorporated into daily life, making it accessible to people of all ages and fitness levels.
As you begin walking here are a list of parks and walking trails that you can use:
- Marine View Park located in Normandy Park
- Des Moines Creek Trail in Seatac
- Soos Creek Trail in Kent
- Loop Trail in Seattle
- Foster Point Trail in Seattle
- Burke Gilman Trail in Seattle
- Ruston Way Trail in Tacoma
- Wapato lake Trail in Tacoma
- Owen Beach Promenade Lane in Tacoma
Although remember, staying safe is important, so be sure to stay in well-lit, well-treaded areas.
As we unlock the many advantages of walking, it becomes clear that this unassuming activity has the potential to be a game-changer in regards to health. So, lace up those walking shoes, step outside, and let the transformative journey begin – one step at a time.
Happy walking!