Walk Your Way to Wellness: A Workout So Enjoyable, it Feels Like You’re Cheating the System
Walking is My Favorite Way to Exercise for Many Reasons
My favorite type of exercise may seem pedestrian in more ways than one: walking. There are many reasons why I love going on frequent walks, but my main reason is that it’s a really enjoyable way to get exercise.
Walking is so basic, it sometimes doesn’t seem like exercise to me. It’s not nearly as strenuous as other options like kickboxing, snowshoeing, and long-distance running for example. So when I go on a walk, it feels like I’m cheating the system in a beautiful way. But walking certainly is a legitimate moderate-intensity workout. So walking is how I get most of my exercise. Here’s a quick list of my top thirteen reasons I go on several walks most days:
- Easy Way to Exercise
- Improved Health
- Increased Energy
- Mental Clarity
- Mood Booster
- Social Time with Walking Buddies
- Freedom: Take a Break from Responsibility
- Opportunity to Get Outside in the Fresh Air
- Exposure to the World: Nature, Community, Sight Seeing
- Low Risk of Injury
- Low Cost
- No Major Clothing Changes or Showers Required
- Easy to Squeeze into a Busy Schedule
Those reasons are why I see walking as a high-value yet low-effort workout, and I indulge in short and long walks often. I encourage you to get out there and enjoy some walks too. Maybe walking is already part of your exercise routine. If so, that’s wonderful. Good for you.
The health benefits of walking are well-researched. The U.S. Department of Health and Human Services (HHS) promotes walking for exercise. They provide information on how walking can improve your health and how much is recommended. HHS points out that walking is a physical activity accessible to most people, since “most people can walk, including people with disabilities who are able to walk on their own or with walkers or other aids.” The following in bold is quoted directly from the HHS National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) website:
Health Benefits
Like other kinds of regular physical activity, walking at a brisk pace also may offer health benefits, such as:
- Lowering your risk of high blood pressure, high cholesterol, heart disease, and type two diabetes
- Strengthening your bones and muscles
- Helping you burn more calories
- Improving your fitness
- Lifting your mood
How much should I walk?
Adults need 150 minutes, or 2.5 hours, per week of moderate-intensity aerobic activity to stay healthy. Aerobic physical activity is activity that speeds up your heart rate and breathing. Brisk walking is an example of moderate-intensity aerobic activity. Walking briskly for 30 minutes a day, 5 days a week, will help you meet the goal of 150 minutes per week. But any 10-minute period of physical activity helps. If you can’t walk for 30 minutes at a time, try breaking your activity into three 10-minute walks instead.
For more health benefits and to control your weight, you may need to walk more than 150 minutes a week. Aim for doubling the amount to 300 minutes each week, or about 1 hour a day on 5 days of the week. The more you walk, the more health benefits you may gain!
How I Incorporate Walking into My Work Life
The numerous health benefits of walking are important to me, because I want to feel good every day, and I want to live a long, healthy life. So I incorporate walking into my workday, since I have a Monday-Friday 8am-5pm desk job. I go for two or three walks on most workdays around the parking lot with co-worker friends or by myself.
I usually walk for ten minutes at a time, during my 10am and 3pm breaks, and often at my 12pm lunch too. I have my walks on my schedule, and I generally get out there and walk that parking lot, rain or shine. I always have a coat, an umbrella, a hat, boots, and sunglasses handy. It takes surprisingly little self-discipline to maintain this habit. I look forward to every single workday walk, because I love escaping my work responsibilities for a few minutes, chit chatting with colleagues, and getting the energy boost. Occasionally I’ll skip a walk if the weather is extreme, but I never give myself a hard time.
I’ll admit the parking lot isn’t the most inspiring place to walk. But there’s actually quite a bit of nature to enjoy out there on the blacktop, like the ever-changing sky, the weather patterns, and the rotating seasonal foliage. Mt. Hood is visible on clear days. I always feel refreshed when I return to the office. Walking gets my blood pumping, sharpens my mind, and gives me a great energy boost to tackle my next work project. I’ve been doing these walks at work for about six years.
How I Incorporate Walking Into My Home Life
At home, I go on frequent walks too. My house is just a few blocks away from a beautiful river and an amazing woodsy trail system leading to several parks. My husband and I chose our home largely based on its proximity to these natural amenities.
On weekends, I like to walk through our neighborhood and onto the trails, usually while pushing my 21-month-old son in a stroller. My son loves going on walks too; he prefers to be outside whenever possible. We sometimes stop at the park, so he can enjoy the playground and walk around. Oftentimes, he’ll fall asleep while we’re out. We often bring along my husband, and sometimes my mom, or friends.
If I walk by myself or if my son is asleep, sometimes I’ll talk on the phone or listen to an audiobook while I’m walking.
Usually my weekend walks from home are pretty long, about 30-90 minutes. I’m generally happiest on the weekends when I take long walks.
Walking on Vacation and for Variety
Most of my walks happen at work or home. But I enjoy some variety on my walks too. My husband, son, and I often visit his parents’ coastal ranch. It’s absolutely gorgeous with thick forest, fields, and a tidal river. This article’s photos were taken there. We take a lot of long walks when we’re at the ranch. My husband has been enjoying walks on the ranch property for his whole life, and he still loves it. It’s magical.
I don’t go on many vacations aside from the ranch, but when I do travel two or three times per year, I like to walk around and see the sights. My favorite thing to do on vacation is walk around and take photos, which is fun, low-cost, and great exercise.
Closer to home, I like to venture out of my routines occasionally and join friends and family for walks in other neighborhoods, the city, or for hikes in the woods. Walking is one of my favorite ways to socialize.
How Walking Fits into the Big Picture
Walking is my preferred mode of exercise, and I plan to continue this healthy habit for the rest of my life. If you also enjoy walking, or decide to start, I hope you enjoy it thoroughly.
In addition to walking, I also do some yoga and pilates. Every now and then, I’ll challenge myself with more vigorous exercise, but not all that often, to be honest. Maybe one of these days I’ll ramp up the intensity of my workouts, but for now, I’m happy to have a workout regimen that’s literally a walk in the park.
NEXT WEEK: “30-DAY PERSONAL CHALLENGE WRAP-UP – THE SLEEP CURE: WELL-RESTED BUT WANTING MORE”
Photo on this page by Laura Craig.
