Walking is a simple form of exercise available to most people. You do not need any special equipment, and you can walk just about anywhere!
Walking can help reduce the risk of heart disease, obesity, diabetes, high blood pressure, and even depression. While most of us have heard that we should aim for 10,000 steps per day, research has found that you may be able to reap the benefits of walking by taking half that number. While 10,000 steps are a good goal, it may not be realistic for everyone. Instead, focus on adding MORE steps to your day. If you are currently averaging 2,000, aim for 4,000. For specific step goals, please consult with your physician.
Below are a few tips for how to start increasing your steps.
5 Ways to Walk More
- Get Outside. Go for a walk outside! Take the dog, take the kids (or grandkids), and get outside and enjoy nature! Saturday, April 22nd is Earth Day, and what better way to honor the earth than by enjoying it AND getting in your steps! Explore a new park, walk on a trail, or just enjoy the scenery of your subdivision or neighborhood.
- Count Your Steps – Every Little Bit Helps! Investing in a pedometer is a great way to track your steps. Every little bit helps – walking to refill your water bottle or to the bathroom, going to get the mail, making extra trips when bringing your groceries in, etc. Most smart phones can also track steps, so there is ALWAYS a way to count.
- Take Up a New Hobby. Gardening, yard work, walking, or hiking are all great ways to get some steps in and enjoy nature at the same time. Even things like cleaning or organizing the house can add steps to your day.
- Walk Over Lunch. Instead of sitting at your desk or kitchen table for lunch, walk instead! If you have a 30-minute lunch break, for example, take 5-10 minutes to eat, and spend the rest of the time walking. If you have an opportunity to walk outside, getting some fresh air may help revitalize you for the second half of your day! Grab a friend and walk together to make things more exciting.
- Park Further Away. Remember what we said about “every step counts?” Parking just a few sports further away from the store or building you are entering can add up over time. Consider taking the stairs instead of the elevator or escalator and walk whenever you are able. These things will certainly add up over time.