Walking is NOT Overrated
Do you make an effort to walk each day? Do you track your daily steps?
I was considered a high school track star whose nickname was “The Pink Streak”. I always thought that running and trying to achieve the highest heart rate was reflective of “quality” exercise. Since then, especially after pregnancy, it was harder on my body to do higher intensity workouts. Therefore, I turned to walking and started walking and tracking my steps daily. Walking is still a vital form of movement that helps overall wellness.
New research is proving that walking is all you need as a daily form of exercise. A 2022 meta-analysis study showed that walking a certain number of steps per day can reduce overall risk of having adverse metabolic, chronic inflammatory and early cause mortality. For example, 10,000 steps per day can lower death risk by 55%.
Walking is a form of exercise that is typically tolerated for most people of all body types. Walking (low intensity workout) provides the same benefits that other forms of exercises provide. Some benefits to walking are: improving circulation, enhancing tissue oxygenation, reduces stress and tension in the body, stimulates lymphatic drainage, enhances mental clarity and memory, helps improve mood, and balances key brain neurotransmitters.
I have learned to appreciate stopping and smelling the roses so to speak. Walking has truly brought me more peace, living in the present moment as well as less injury to my body while still achieving my daily exercise goals. On my walks with my son, I use a watch to track my steps, walking distance and heart rate to help give me an idea of my cardiac output. I also enjoy listening to an Audible book, listening to podcasts, music or talking with loved ones on the phone while walking. Think about walking after meals, during breaks or to start your day. It doesn’t matter when you walk, just go for a walk, no matter the length of time. Make this a new exercise goal for yourself. I know you can do this!
PMID:35247352
Citation: Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. doi: 10.1016/S2468-2667(21)00302-9. PMID: 35247352; PMCID: PMC9289978.
