The Power of Walking: Why It's Great For Your Health

So how can you reap the benefits of walking and make the most out of your daily steps? Here's what Jones recommends:

1.Any amount counts.

While there can always be too much of a good thing, research suggests that the vast majority of Americans could stand to squeeze in more daily movement. There's no need to block out half the day for exercise - some physical activity is better than none. Setting aside as little as 150 minutes (a little over 2 hours) per week could help reduce the risk of many chronic diseases and other adverse health outcomes, according to the U.S. Department of Health and Human Services.

"To a point, the more you exercise, the more benefit you will receive," Jones says. "Daily exercise, including walking, has been shown to provide the best health benefit but that may not be a reality for everyones' lifestyle. Remember, any exercise is better than none. A reasonable goal is 30 minutes a day or 150 minutes a week and this can be broken up into shorter stints. I generally recommend at least 50 minutes of exercise three times a week."

2.Just start moving.

Yes, "walking" is a vague term since that could cover everything from a leisurely pace to a brisk power-strut around the neighborhood. So is there a specific speed walkers should aim for? According to the USDHHS's Physical Activity Guidelines for Americans, exercise can be measured in different intensities. "Light-intensity" is walking at a pace of about 2 miles per hour or less while "moderate-intensity" is walking "with purpose" at a speed of about 2.5 to 4 miles per hour. At a moderate pace, you should still be able to talk, but with increased effort. Walking very fast (4.5 to 5 miles per hour) is considered "vigorous-intensity." You'll know you've reached the "vigorous" level if you have a hard time speaking in full sentences while you're exercising.

Everyone's physical activity needs are unique, but experts say for substantial health benefits, adults should aim for at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity (or an equivalent combo of those two) and spread that activity throughout the week. And even light-intensity physical activities can help reduce the risk of all-cause mortality for sedentary adults who swap sitting for some movement.

"Start moving and set your own goals," Jones says. "There is no specific pace that will match everyone. Warm up, get moving, and stick to a pace that you are comfortable with but also feel that your heart is working more than when at rest. Finish up with a slower, cool down pace and don't forget to stretch! As you continue this, you will find that your tolerance will increase and so will your pace."

3.Set a step count that works for you.

Many health advocates have encouraged exercisers to strive for 10,000 steps a day. While there's no single step or mileage goal that is universally "right" for everyone, Jones says the 10k rule isn't a bad one to abide by when possible.

"Overall, I think that it is a good goal in that it gets people moving and gives them a feeling of success when they meet it," Jones says. "Generally, 10,000 steps is around five miles which is much more than most would typically walk without trying."

While you can spend plenty of time (and money) researching clothing, shoes, and gadgets to optimize your physical activities, the bottom line is that carving out the time for a walk is a simple, sustainable solution for busting out of a sedentary rut - and you may be surprised how much better you feel once you make it a regular part of your routine.

"In my opinion, walking is one of the best and easiest ways to improve your physical and mental well-being," Jones says. "You can do it just about anywhere, at any time. It is low-impact on your musculoskeletal system and beneficial to your cardiovascular system. In the technological age, it gives you a chance to connect with nature and others all around you. Get out there and enjoy."

Have more questions about walking and your health? Our primary care team is here to help. At One Medical, we aim to provide exceptional care designed around you and your unique health needs. Sign up today to book a same or next day appointment - in person or over video - through our app.

Public link

Please use the above public link if you want to share this noodl on another website.