A few steps a day can make a bigger difference than you realize!
Pickleball, weightlifting, high-intensity interval training and yoga, all come to mind when the word exercise is mentioned while walking usually takes a backseat.
As a simple and accessible activity that most people can and do participated in day, often gets overlooked as a significant source of physical activity. However, walking has been shown to provide an array of health benefits that can have long lasting benefits.
It’s Great for Your Heart
Walking is a fantastic cardiovascular exercise. Studies show that brisk walking for at least 30 minutes a day, five times a week can help reduce the risk of heart disease by up to 19%. It helps lower blood pressure, improve circulation, and strengthen the heart over time.
It Supports Weight Loss & Metabolism
While walking might not burn calories as fast as running, it is still highly effective for weight management. A one-hour brisk walk can burn between 200-400 calories, depending on your weight and pace. Plus, walking increases your metabolism, helping you burn more calories throughout the day.
Walking Boosts Mental Health
Walking isn’t just good for your body—it’s great for your mind too! A daily walk can:
-Reduce stress and anxiety by lowering cortisol levels
-Improve mood by releasing endorphins and serotonin
-Enhance cognitive function and memory
Even just a 10-minute walk outdoors can help clear your mind and reset your focus.
It’s Gentle on the Joints
Unlike running or high-impact workouts, walking is low-impact, making it an excellent choice for people of all ages, especially those with joint pain, arthritis, or injuries. It also helps to lubricate the strength the muscles that support the knees, hips and other joints.
It Can Improve Digestion & Gut Health
A post-meal walk (even just 10-15 minutes) has been shown to aid digestion, regulate blood sugar levels, and reduce bloating. This is especially beneficial for people managing conditions like diabetes or digestive disorders.
To maximize the benefits of walking, try these simple strategies:
- Choose Wisely: Choose shoes that are comfortable, provide support and do not cause blisters or anything foot issues.
- Walk Briskly: Aim for a pace that makes you breathe a little harder but still allows conversation (about 3-4 mph).
- Set a Daily Step Goal: Start with 7,000–10,000 steps per day and gradually increase.
- Incorporate Hills & Intervals: Walking on inclines or alternating between fast and slow paces can increase calorie burn and build endurance.
- Engage Your Core & Arms: Keep your posture upright and pump your arms to activate more muscles.
- Make It Fun: Listen to music, podcasts, or walk with a friend to stay motivated.
Looking to get walking?
Join GatorCare's Walking Challenges!
GatorCare hosts walking challenges for UF and UF Health employees (and family members!) via an online step-tracking platform called BeWell. Using our tracker makes it easier for you to track your daily steps and even compete against your coworkers and family to encourage you to reach your step goals.
Reference: Grady Hospital
– Dana Gardner, Registered Dietitian, MS, LD/N
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