When you think of medicine, unpleasant ideas may come to mind. “It’s expensive.” “It has negative side effects.” “It’s hard to get a prescription.”
But you’ll be pleased to know that one affordable, side-effect-free disease deterrent stands readily available to just about everyone. I am talking about walking. Walking shines as a pastime that will bring myriad benefits to health and serve you well for a lifetime.
Here are four aspects of walking that make it more attractive than other forms of exercise:
1 It is low impact.
2 It is free.
3 It provides social opportunities.
4 It promotes contact with nature.
The Walking Hierarchy
To optimize your walking experience and maximize health promotion, go the extra mile to find a green area, near grass and trees. There is nothing wrong with staying indoors and walking on a treadmill, but walking in nature does more to soothe our minds.
Here is the hierarchy I like to consider when planning my walking time.
Walking indoors may be your best option, so don’t feel bad if that is what the conditions dictate. Do the best you can under the circumstances you have.
Walking Speed: A Strong Health Indicator
Walking speed has caught the attention of those who study longevity. In fact, some have called it the sixth vital sign. Walking speed is an accurate predictor of powerful health outcomes, including:
• Future health status
• Functional decline
• Hospitalization
• Mortality
• Fear of falling
• Rehabilitation potential
The graph below makes a profound statement on walking speed and mortality. Note that people over 85 who walk at 3.1 miles per hour or more have almost the same 5-year survival—over 90%—as people who are 65 and walk at the same speed.
Brisk walking protects our telomeres—the caps at the ends of our chromosomes that act like little shields for our DNA. When telomeres are longer, we live longer, since they can better protect our DNA from damage.
Make It Measurable
Technological advances allow us to conveniently measure our walks. Fitness bands that accurately record steps, distance, walking speed, altitude gain, heart rate, and other metrics have become affordable. I have had many fitness bands through the years and find tracking my activity to be quite motivating.
Do a little research and find the fitness tracker that is right for you. Downloading a pedometer or walking app on your phone is an excellent option, and it is usually free.
Putting numbers on your walking goals will help you stay on track. Remember to let time be your ally. Setting ambitious goals when your body is not ready can lead to disappointment or injury. It is better to start with modest, reachable goals and gain confidence. Then when you have gained strength, you can modify your goals.
Today Is the Day
The sooner you start moving, the sooner you will gain strength, endurance, confidence, and longevity. Perhaps you have not walked much lately. Not a problem. Simply set a reachable but challenging goal for today, and move on from there. You may have some sore muscles at first, but as long as you walk consistently, your fitness will improve.
Life is better when we move in rhythm with our potential. So, lace up your sneakers, find a friend, and take strides toward better health today!
Nathan Hyde (4livingright.com) is a certified group fitness instructor and health coach from Washington State. His passion is to help people thrive by moving.
