Health Benefits of Walking Outside

Exercise is something that has been a challenge for me, I start but can’t stick with it for the long haul. I started in the 80s doing aerobics classes in college and from there I have done weightlifting, yoga, Pilates, and a boot camp program. They all have pros and cons, but the best exercise is the one you will do consistently. For me, this has been walking. In 2019 I started with a goal to walk 5000 steps per day; not a lot but it was a challenge at the time. I continued this pace until March of 2020. Now COVID hit. I decided then to be outside more and made the goal of 10,000 steps per day. I usually walk outside in the morning and a second walk in the evening. When I’m on my computer researching or working, I will get up every hour or so and move for five to ten minutes, this is very important if you have a sedentary job. Many think exercise has to be a “no pain, no gain” strategy, but as we age the pains can increase so we need to modify. Walking has a lot to offer for our overall health and puts less stress on our joints.

Benefits

• Happiness – As you walk your brain releases happy chemicals (examples are serotonin and dopamine) that elevate your mood both during and after a walk. Walking outdoors can lower rates of depression better than walking indoors.
• Bone Strength – Osteoporosis can be a challenge as we age, but walking is a great weight-bearing exercise to fight off bone loss, this can reduce the risk of fractures from falls.
• Brain Health – The New Mexico Highland University discovered that your foot impacting the ground while you walk encourages the growth of new brain cells.
• Reduce Stress – Stress, both physically and emotionally, is very common; but a recent study has shown that even a simple 10-minute walk may help to calm you down. The movement of walking clears out cortisol, a stress hormone, from your system.
• Better Sleep – Sleep is the time your body uses to repair and rejuvenate. Walking can help you fall asleep quicker, sleep longer, and sleep better. Getting 7 to 9 hours of quality sleep each night is a huge investment in your health.
• Improve Overall Health – Walking has been found to reduce the risk of cardiovascular events, protect against high cholesterol and high blood pressure, diabetes, mental stress, Alzheimer’s Disease, dementia, depression, and colon cancer.
• Enhanced Creativity – A Stanford University study found that walking can boost creativity output by 60%.
• Improve Metabolism – Walking tells your muscles to release a fat-burning hormone called irisin; avoiding fat accumulation is a first step to keep metabolic syndrome at bay.
• Live Longer/Look Younger – The Mayo Clinic suggest brisk walking can increase your life span compared to a sedentary lifestyle which can be linked to diabetes, heart problems, kidney disease, and weight gain. It has also been found that exercise can increase the production of collagen which is the protein that keeps your skin smooth and elastic.

Walking is a great exercise that most anyone can do; let’s look at some tips to get started.

 

Tips

• If you have a health issue, talk with your healthcare provider before starting any exercise program.
• Exercise early in the day as it can be easy to put it off until later and you may not have the energy or willpower to get out and walk later in the day. It is a wonderful way to start your day.
• Avoid extreme temperatures.
• Don’t get sun burned; early morning and late afternoon sun is less likely to cause skin damage but still provide vitamin D.
• Stay hydrated. It is a good idea to drink water 30 minutes before you walk.

Walking is considered the “poster child” for moderate fitness. It improves fitness, cardiac health, can alleviate depression and fatigue, improves mood, is low impact, helps maintain a healthy weight, reduces the risk of some cancers and chronic diseases, and helps maintain mobility as we age.

Walking has been a great way for me to get my moderate exercise on a daily basis. Have I hit my 10,000 steps per day? Nope, there have been days I have struggled to make the goal; I also incurred a foot injury a few weeks back that affected my ability to walk; but I have averaged over 10,000 steps a day since April.

I encourage you to start walking. It may only be a couple thousand steps at first but try to work your way up slowly. Studies have shown that 7,500 steps per day may prevent diabetes. If you have a smart phone, you can easily track your daily steps. It is an inexpensive way to exercise and enjoy the outdoors.

Do you walk on a regular basis? Do you have a favorite park or trail you enjoy walking? How many steps do you walk a day?

Be blessed and be a blessing,

Heather

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