Walking Our Way to Health

Most people who can and are able, do some form of walking every day. Some people walk to work, around their neighborhoods, or to their couch or home office.

During the COVID-19 shut down, many gyms have closed disrupting our regular fitness routines. Walking is one of the few things we can do to leave our homes, see the outside world, and not decompose into our couches. Walking has so many great benefits.

According to the American Heart Association (AHA)², walking can:

• Improve your ability to concentrate, sleep and feel more sharp

• Reduce the risk of diseases, especially those like heart attacks, high blood pressure, stroke, and diabetes.

• Improve your energy and stamina

• Improve your mental and emotional well-being and reduce the risk of depression

• Improve memory and lower the risk of dementia

• Boost bone strength and reduce the risk of osteoporosis

• Prevent weight gain

According to the AHA and the CDC, adults should aim for 150 minutes of aerobic activity per week^1,2. Walking is the perfect way to accomplish this goal.

Now 150 minutes…that sounds like quite a few, but divided into 7 days, that’s only 30 minutes of walking a day. Or 2-3 shorter walks per day. Think long term! Investing the time now, can have great benefits later in life including extending your life expectancy.

In addition, walking is free! All you need is a comfortable pair of shoes. Having goals and tracking your progress can help boost your confidence with walking and improve your health.

We all start somewhere, and maybe you can only walk for 10 minutes right now. That is great! 10 minutes of walking will get you moving in the right direction. Try progressing just a little bit each day. Go a little further, for a little longer, and/or a little faster. You will find that your body will adapt, and you will soon be able to walk for an hour or more at a time. Pick a buddy and go for a walk, this way you can be active together in addition to have someone hold you accountable.

The mental and emotional benefits of walking are remarkable. Getting outside has positive mental effects including boosting self-esteem and improving mood³. Studies show that after only spending 5 minutes in nature can improve your mental health³, so imagine what walking for 150 minutes a week outside in green spaces will do to your quality of life.

Looking for a little motivation to lace up those shoes? Join us next week March 20th - March 26th to start your fitness journey. Whether you walk ½ mile a day or 10 miles a day, we want to see your progress and cheer you on!

But if you need help walking or are having aches and pains that prevent you from moving, call Kitsap Physical Therapy and schedule an appointment with a Physical Therapist today!