Now that Summer is in full swing, let’s all get outdoors and take some long walks with our loved ones or friends.  Walking is one of the best things you can do for your overall health. It has the power to prevent and even reverse many chronic diseases. Walking is a popular choice of exercise because it is effective, low impact, safe, convenient and best of all, it is free. The key is to find an activity you enjoy and will stick with. Whether it’s walking, swimming, cycling, hiking, golfing or dancing- all forms of movement counts.

Research has shown that you can gain up to three hours of life for each hour that you are physically active. Physical health benefits of walking include lower risk of heart disease, strokes and several types of cancer, regulates blood pressure and cholesterol, helps to prevent & manage Type 2 diabetes, strengthens muscles and bones and finally lowers risk of falls.  Mental health benefits include less anxiety, stress & depressions, better sleep, improves mood, increases energy levels, lowers risk of dementia & Alzheimer and improves your overall quality of life.

The CDC recommends adults aim for 150 minutes of moderate-intensity aerobic exercise per week, which is about 30 minutes a day.  On busy days when you don’t have time for a dedicated walk, try these simple, yet effective ways to squeeze in extra steps into your day:  Park a bit further from your destination, try walking in place during commercials or when you’re on a phone call, skip the elevator and use the stairs, and finally make family time active and a priority, whenever possible.

If you are just getting started on your physical activity journey, start with what you can do and gradually work your way up to longer walks. Make a commitment to yourself, a family member or friend, so that when life gets busy, you stick with your walking routine. Consider getting an activity tracker and setting daily goals. Sign up for a 5K or other events to motivate you to keep training. Finally, join likeminded folks at a local walking group, like “Walk with a Doc, in your community.

Reach out to your healthcare provider if you have any questions and don’t overthink it- just put one foot in front of the other and walk!

Theresa Wee, M.D.