26 Apr
The American Heart Association has named the first Wednesday of April National Walking Day to celebrate the heart health benefits of being active. But, here at Promise Community Health Center, we like to celebrate walking all month long.
The human body is amazing in the way it adapts to the challenges placed on it. Without stimulation to maintain muscle, bone density, or aerobic capacity, the body fades these attributes away. Walking is a simple and inexpensive way to place temporary stress on our bodies. Continuing to challenge the body through movement improves blood sugar use, improves gas exchange at the cellular level, increases bone density, improves blood pressure, is helpful in weight management, and strengthens many muscles, including the heart. Additionally, exercise like walking has been proven to reduce anxiety and depression by lifting mood. But, we’ve always known walking is good for us. Let’s get down to how to get started or return to walking.
Equipment check – Walking requires a pair of shoes and clothing appropriate for the weather. Got what you need? Great. If not, keep an eye out for a deal or talk to someone with experience in walking to see what they find helpful.
2. Start slow – If you are new or returning to exercise, start slow and gradually increase in time and intensity. Everyone has their own starting line. Worried that 5 minutes isn’t worth doing? Any time spent moving and challenging the body is worth doing for both the mind and body.
3. Identify any obstacles – Is it difficult to find time to add in a walk? Try scheduling it into your day. Is it difficult to find the motivation? Try connecting with a friend while you walk. Accountability and quality time. Do you get bored walking or exercising? Try listening to a book or a podcast. Maybe simply switching up the speed or trying a new walking route can help keep things interesting.
4. Identify your why – The fact of the matter is, sometimes consistent walking or exercise isn’t always fun. Remembering the reason why you find movement important can help give that extra boost to lace up the shoes and get out the door.
5. Take time to appreciate – Reflect with gratitude. You have a body capable of movement! Whether you walk with a walker, a cane, a wheelchair, or a prosthetic – your body was made to move! Walking to get groceries or run an errand helps us notice things we might notice while driving. The idea of using this time for movement and an extra focus on mental health is very efficient!
