As Simple as Going for a Walk for Exercise

When it comes to doing things that improve your health, sometimes the simple exercises are the ones that are the most effective.  While many of us try to get fancy with our workouts and exercise routines, many neglect to give “going on a walk” the credit that it truly deserves.  Going on a daily walk has many benefits and actually would help most of us make progress towards our health goals.  While it may sound overly simple, it truly is effective.

Going on a daily walk for exercise is as simple as it sounds.  A decent pair of walking shoes is really the only equipment that is required to start your exercise program.  Whether you are a power walker armed with a fanny pack or out for your mid-afternoon stroll, walking truly can be done at your own pace.  Walking can be dosed like any other cardiovascular exercise, including use of intervals, speed drills, and endurance training. 

General Health

Going on a daily walks has many benefits to our overall health.  We know that walking helps to reduce blood pressure, improve heart health, decrease fatigue, increase lung capacity, and to decrease cholesterol.  A regular walking routine also helps to reduce the risk for other serious medical conditions including heart attack and stroke. 

While walking itself is relatively low impact, the impact of walking helps to improve bone density.  We see that weight bearing exercise (like walking) helps to improve bone density and to decrease the severity/likelihood of conditions like osteopenia and osteoporosis.  Even though regular walking will not directly improve “strength” in your legs, longer bouts of walking will help to improve the endurance or stamina of the muscles in your legs and hips.

Low Back Pain

Walking is one of the very best exercises that you can do to reduce low back pain.  Studies have found significant reductions in chronic low back pain in subjects that begin a walking program.  One such study found that walking an average of 25 minutes per day improved endurance, decreased pain with activity, and reduced reported levels of disability.  These improvements in symptoms were further magnified when the subject also included a core stabilization program.  Many spine surgeons will prescribe walking exercise for their patients, as this seems to be one of the more effective forms of exercise for chronic low back pains.

Mental Health

Among the many health benefits of walking exercise, we have found many benefits in the realm of mental health associated with simply “going on a walk”.  Walking exercise has been found to reduce depression, decreased anxiety, alleviate psychological stress, and to improve personal perception of well-being.  Walking is one of those exercises that makes us feel good, and studies have shown that it really can improve our mental health.

One study found that as little as 12 minutes of walking exercise was associated with improved mood, increased self-confidence, and improved attentiveness.  You’re telling me that I can be in a better mood, be more confident and have better attention to task?  Sign me up for that!

This is the perfect time of year to get off the couch and hit the streets.  The weather is perfect to start a walking program and we still have some time before the weather turns to the hot stuff.  Many of our city parks have walking paths that are relatively flat and perfect spots to take a walk. My suggestion is to enlist a friend to join you on your walk and hit the ground moving!

*Copyright Havasu Living Magazine