Walking is substantially underrated. When I suggest to folks that they do more walking, here’s what usually comes back:

• Walking isn’t “exercise”.
• If I want real “exercise” I’ll run!
• Walking is a waste of time.
• Walking is so boring! (My teenager has said this to me many times!)

Before you write off walking as what “old people” do, let’s take a moment to dive into what a nice walk can do for you.

We’ll start with a few definitions.

Physical Activity – Any bodily movement produced by skeletal muscles that requires energy expenditure.

World Health Organization

Exercise – Physical activity that is done in order to become stronger and healthier.

Merriam-Webster

Your current physical fitness level will determine whether a 20 to 30 minute walk is “exercise” or “physical activity”. But, here’s the deal. Even if a walk isn’t really “exercise” to you, we ALL could benefit by getting more physical activity in our daily lives.

Our modern lifestyle is plagued with long bouts of sedentary behavior. We sit to eat, we commute by car to work, we sit at our desk jobs & we couch-surf Netflix. Stats suggest that the average American sits anywhere from 6 to 15 hours per day!! If you’re an exerciser, you’ll often follow those long bouts of sitting with a quick, intense exercise session. That’s a step in the right direction (no pun intended!)…but really…it’s the sitting that is problematic.

Here’s the crazy thing. Studies suggest that, IRRESPECTIVE of your level of physical activity, sitting for more than 4 hours per day leads to increased risks of:

So, how about that walk?? Here are a few reasons why walking is SO GOOD for you.

Physical Benefits

Studies suggest that a good brisk walk reduces your risk for high blood pressure, high cholesterol, diabetes & heart disease. Vigorous walking also reduces the risk of stroke, the number of hospital days & can even lower your risk of death by up to 39%.

Your immune system benefits too…and that’s a big deal these days. A study followed 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43% fewer sick days & fewer upper respiratory tract infections overall. So…in this time of COVID…get thee out the door to walk!

Mental Benefits

Here’s where the benefits of walking really shine. Creative output has been shown to increase by an average of 60%! Why? Because walking allows the mind to wander…and a relaxed mind creates a mental state more open to innovation & “ah-ha” moments.

Studies also suggest that a 10-minute walk may be just as good as a 45-minute workout when it comes to decreasing anxiety & boosting your positive thought process. You walk in nature & that mood boosting benefit gets even better!

One final note. Don’t underestimate the fatiguing nature of walking. You may actually need to train for it. Even if you’re an athlete who does long distance running…walking long distances is completely different. I’ve often said it’s easier for me to run 6 miles than to walk 6 miles. That’s primarily because the timeframes are VERY different. Whereas running 6 miles might take you 1 hour, walking 6 miles might take you double that time. Not to mention you’re using your muscles & joints in very different ways. Just make sure to be smart & gradually build up volume & intensity (just like you would for any other sport).

So, set your watch for a 30-minute alarm (so you don’t sit for 4hrs straight), lace up those shoes & head on out the door! Your body & mind will thank you for it!