Today is National Walking Day, and The Greenbrier Clinic encourages you to take part in this special event by going for at least a 30-minute walk at some point during your day.
Celebrated on the first Wednesday of April each year, National Walking Day is sponsored by the American Heart Association. It encourages people to move throughout the day, and The Greenbrier Clinic’s Fitness Consultant, Josh Beverage, explains that the benefits of a simple walk are many.
“It’s a great place to start, especially for someone who hasn’t been getting much exercise,” said Beverage. “Walking regularly has been proven to add years to your life.”
The Greenbrier Clinic’s Fitness Consultant, Josh Beverage, takes a walk on one of The Greenbrier’s trails with his son, Drew.
Although Beverage explains that anything is better than nothing, the American Heart Association encourages 150 minutes per week. While that might sound like a big number, Beverage explains that it can be accomplished by walking just 30 minutes a day, five days a week.
“If you entertain yourself, the time can fly by,” he says. “Take the dog for a walk. Walk around the neighborhood while you’re talking to a friend on the phone. Take a family member with you and talk about your day. Listen to a podcast, audio book or music while walking.”
Reaching the goal of 150 minutes per week, the American Heart Association says, has several health benefits, including:
- Better sleep
- Reduced risk of heart disease, stroke, diabetes and several types of cancer
- Improved blood pressure, blood sugar and blood cholesterol levels
- Increased energy and stamina
- Improved mental and emotional well-being
- Improved memory
- Decreased risk of osteoporosis
- Weight loss
Beverage also reminds individuals that the 30 minutes per day don’t have to come all at once. It could be 10 minutes after each meal or at various times throughout the day.
“Every step counts,” he says. “Even simple things like taking the stairs instead of an elevator or parking a little further away at the grocery store can make a difference.”
The key to a successful walking program is consistency, and Beverage says it’s important to set realistic goals that you are confident can be achieved. He points to some tips from the American Heart Association for a successful program.
- Wear comfortable clothes and supportive shoes.
- Wear layered clothing to help regulate your body’s temperature and avoid cotton socks, as they can retain moisture and lead to blisters.
- If you haven’t exercised recently, begin with a comfortable pace and short distance and gradually increase your speed and distance to maximize the benefits.
- Add variety and intervals. Walk one block fast and two blocks slow. Walk up hills or stairs to increase strength. Take a different path from time to time to avoid boredom.
- Stretch before exercising to avoid injuries.
Another key, according to Beverage, is to not give up on yourself. Missing a day shouldn’t cause stress or anxiety. It’s going to happen. Just pick back up where you left off the next day and keep going. If you can’t go 30 minutes when you first start, go 10 and work your way up. Stay positive and tell yourself you can do it.
Want to learn more about National Walking Day and the benefits of walking? Review this activation guide presented by the American Heart Association.