The Wonders of Walking
I absolutely love walking. I realized the other day that I have been taking a walk at lunchtime for over a decade (starting when I was an intern in college). In my first jobs at a desk and then as a nurse practitioner (which requires a surprising amount of sitting), getting up in the middle of the day helps me clear my mind, shake off the cobwebs, and reset.
We’ve probably all heard that we should aim for 10,000 steps a day. Is that what we really need to aim for? What really are the health benefits of walking? Why should we even care?
Well, I did a little research and here is what I found:
No, you don’t need to hit 10,000 steps each day to get health benefits or feel good! This number isn’t super based on any kind of science or data.
Research suggests that a minimum of 4,000 steps per day but closer to 7,000-8,000 steps per day is best to get the health benefits of walking.
There are so many benefits of walking!
Improved cardiovascular health
Prevents cardiovascular disease (ie heart attack, stroke)
Lowers blood pressure
Prevents and can help treat type 2 diabetes
Is SO helpful for mental health. Some studies have shown that walking as part of a treatment plan for depression can be as helpful as social support, mindfulness, etc.
Boosts creativity
Helps prevent bone density loss
May help delay dementia or cognitive declines
Improves sleep
And while I haven’t seen any research that proves this, I’m pretty certain I’m a nicer person to be around when I get my walks in.
A few more things to get the most benefit from your walks:
A brisk walk is better than a slow walk for health benefits
The American Heart Association recommends at least 150 minutes of moderate intensity activity per week. A brisk walk counts as moderate intensity!
You don’t have to measure your walking in steps! Right now, tracking my daily miles is working best for me. Maybe for you it’s steps, time walked or just how many times you get up during the day and move around.
Remember, some walking (at whatever pace, whatever distance) is always better than none. Know the good science, know yourself, and make the decisions that work best for you.
So, take this as a sign to get out there for a walk today. Let me know if you do!
