Celebrate National Walking Day every day for your health

Whether you’re already in the habit of lacing up your walking shoes every day or it’s been a while since you took a stroll, today is the perfect day to get into your stride. Celebrate National Walking Day by refreshing yourself on the many benefits of walking and hitting the sidewalks, trails or the treadmill for a healthy break—and consider making walking a part of your daily routine.

Why walking is good for you

Walking is the most popular form of exercise for adults, and it’s not hard to understand why. Not only is walking free and easy, aside from a good pair of walking shoes, it requires no special equipment. It also has a host of mental and physical health benefits. In addition to helping reduce the risk of diseases such as heart disease, diabetes, stroke and certain types of cancer, including breast cancer, walking 30 minutes a day can improve:

• Blood pressure, blood sugar and cholesterol levels
• Bone health
• Energy levels
• Memory
• Mental well-being
• Mood
• Sleep quality
• Weight issues

The benefits of walking don’t stop there. Recent studies have shown that there are even more advantages to sticking to a regular walking schedule that you may not know about. Walking can:

• Curb cravings for sweets, including chocolate and sugary snacks.
• Ease joint pain and help prevent arthritis.
• Enhance your immune system and help ward off colds and flu.

The history of National Walking Day and how to celebrate

Established in 2007 by the American Heart Association (AHA) to promote healthy living and physical activity, National Walking Day occurs every year on the first Wednesday of April and encourages people to make walking a daily habit. Here are some fun ways to recognize National Walking Day this year:

• Take a 30-minute break in your workday to walk around the neighborhood. You’ll feel refreshed and more mentally sharp when you return to your desk.
• Bring along a friend or family member and find a local nature trail or nearby park for your walk.
• Don’t forget to bring your dog—walking is good for our furry family members, too.
• Hit the treadmill and use the time to read, listen to music or watch a favorite show while you walk.

If your National Walking Day outing is the first walk you’ve taken in a while, plan to make it a habit! The AHA recommends getting at least 150 minutes of moderate-intensity physical activity per week, and brisk walking is a great way to reach that goal. Follow these tips to start a healthy walking routine:

• If you’re not used to regular exercise, start slowly and work your way up. You might start with 10-minute walks and gradually increase the length and the intensity.
• Start your walks with a few minutes of slow walking to warm up and end with a few minutes at a slower pace to cool down.
• Watch your posture as you walk. Make sure you stand up straight with your head up and shoulders down and back, and keep your abdominal muscles tight.
• Don’t let the weather throw you off track. Try walking in an indoor shopping mall if the weather isn’t cooperating, including if it’s too hot or wet outside.
• If you feel fatigued or have any heart symptoms, such as palpitations, stop your walk.

Interested in following a regular walking routine but have questions or don’t know how to start? Make an appointment with your primary care provider today.