April 7th is National Walking Day!
Walking is great form of physical activity/exercise. Most able-bodied people can do it, no equipment is needed, and you can do it anywhere!! Some benefits of walking include: improves fitness, cardiac health, alleviates depression and fatigue, improves mood, creates less stress on joints and reduces pain, can prevent weight gain, can reduce risk for cancer and chronic disease, improve endurance, circulation, and posture, just to name a few!!!!!
10,000 steps works out to approximately 5 miles a day. That magic number is said to reduce a number of health conditions such as high blood pressure and heart disease.
The CDC recommends at least 150 minutes of moderate exercise a week. (A daily walk for 30 minutes 5/days a week.)
A study in 2011 found that healthy adults take anywhere between 4,000- 18,000 steps a day.
If you’re looking for a way to compare your daily steps to an activity level, consider the following categories:
Inactive: less than 5000 steps per day
Average: (Somewhat Active): Ranges from 7500 to 9999 steps per day
Very active: more than 12,500 steps per day
To increase your daily average (often tracked by pedometers or fitness trackers/ smart watches) - Take your daily average and make a goal to increase that 500-1000 steps per week until you are on track with your target goal.
Walking is a great way to get started in a fitness/ exercise routine.
If you choose to walk indoors on a treadmill please remember that one common mistake people make is setting the machine to a pace that requires you to hold on. When adjusting the incline or speed, make sure it is set at a pace that you can safely walk or run on without holding on for dear life. This takes away from the muscle engagement and energy required to actually walk or run at the level you set it to.
Wherever or whenever you choose to walk is up to you! If you are looking for a Wellness Center to join to walk/exercise indoors -The Steve Cohrs Wellness Center is available. Please call 507-836-6262 for membership details/rates. Happy National Walking Day!
Sources:
Healthline.com article “How many steps do I need in a day?”
Benefits of walking for exercise- “Why walking is the most underrated form of exercise” – nbcnews.com