Don’t Underestimate the Benefits of Walking

I don’t know about you, but I can always tell when I haven’t walked in a couple of days. Sure, my profession requires me to move around and be on my feet, but our bodies need to move – one foot in front of the other move. It was cloudy, wet and cool on Sunday, but I had to get out and move and I felt so much better after I did!Part of what makes walking so beneficial is that when you’re walking you’re not sitting! Sitting for more than eight hours a day is associated with a 90 percent increased risk of type 2 diabetes, along with increased risks of heart disease, cancer and mortality. The average American actually spends nine to 10 hours of their day sitting, and certain occupations, such as telecommunications employees, spend an average of 12 hours sitting each day, according to research from Dr Stacy Clemes, senior lecturer in human biology from Loughborough University in England.Research even shows that getting up and walking around for two minutes out of every hour can increase your lifespan by 33 percent, compared to those who do not. According to the UK’s National Health Service (NHS), the average person only walks between 3,000 and 4,000 steps per day, but aiming for 10,000 steps is a better goal. It’s easy to track your steps with a pedometer or one of the many fitness trackers on the market. With many fitness trackers, you can set up a notification so that your tracker buzzes or vibrates if you’ve been inactive for a certain amount of time.Walking just 30 minutes a day can help: reduce the risk of coronary heart disease; improve blood pressure and blood sugar levels; maintain body weight and lower the risk of obesity; enhance mental well-being; reduce the risk of breast and colon cancers; and reduce your risk of osteoporosis. Walking is even known to improve sleep, support joint health, improve circulation, and reduce the incidence of disability in those over the age of 65 (according to the Arthritis Foundation).Walking can also boost your immune system and help protect you during cold and flu season. A study of more than 1,000 people found that those who walked at least 20 minutes a day, at least five days a week, had 43 percent fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.The best thing about walking is that we all know how to do it! You don’t have to be an athlete to lace up the kicks and take a walk. The elderly and those with chronic conditions can also fit in walking. If you’re just starting out on a walking program (after being mostly sedentary), walk at a comfortable pace and work gradually on increasing your pace and distance. If you’re just starting out, you might be able to make it only five minutes, but that’s five minutes you won’t be sitting!