Walking is a fantastic form of exercise, and, I think it’s often underrated. It’s free, and, low impact.
I started walking a lot, after an orthopaedic surgeon advised me to stop running, even on a treadmill. I can’t say I loved walking at first, but over time I really began to enjoy it, especially when I’m out in nature, exploring trails, and hiking in the mountains.
Walking and Hiking are similar, but different. Hiking involves uneven terrain, natural obstacle’s such as fallen trees, rocks, stones, and tree roots, together with the threat of dangerous animals, depending where you hike. Hiking is more strenuous than walking, but it’s possible to get a great workout while walking, see the list below.
Plus, it’s free! No gym membership required!
Walking Counts
You may’ve seen some of the latest walking trends on social media, from the ‘6-6-6’ walking method, to claims about particular walking techniques, for lymphatic drainage.
Some of these ideas may sound appealing, but you don’t need a complicated walking programme to benefit from being active.
If you can walk for 60 minutes, that’s fantastic. If you can walk for 20 minutes, that’s fantastic too. Also, if you can only manage 10 minutes today, that still counts. The most important thing is finding a level of activity that fits your lifestyle and gradually building from there.
Research supports the idea that some physical activity is better than none, and Canadian guidance recommends that, adults accumulate at least 150 minutes of moderate-to-vigorous physical activity per week, alongside muscle-and bone-strengthening activities.
What Are the Benefits of Walking?
Regular walking can contribute to:
- ❤️ Cardiovascular health and fitness
- 🦴 Bone health
- 😊 Mood and psychological wellbeing
- ⚖️ Weight management
- 🛡️ Reduced risk of several chronic diseases
- 🧘♀️ Balance and physical function
Walking is an accessible way to increase your overall physical activity. Harvard Health has highlighted several other potential benefits associated with walking, including effects on weight-related genetic risk, cravings, and, joint health too!
Do You Really Need 10,000 Steps A Day?
You’ve probably heard that you need to walk 10,000 steps every day to be healthy; but 10,000 isn’t a magic number.
A large JAMA Internal Medicine study involving 16,741 older women found that, averaging approximately 4,400 steps per day was associated with a lower mortality rate than, averaging approximately 2,700 steps per day. The association continued to improve with more steps, before levelling off at around 7,500 steps per day in that study.
However, this was an observational study of older women, so it doesn’t mean that everyone should aim for exactly 4,400 or 7,500 steps.
The bigger message is much simpler:
You don’t have to reach 10,000 steps for your activity to be worthwhile.
Start where you are and gradually increase your activity, if you’re able. If you are new, or returning to exercise, speak with an appropriate healthcare professional before starting.
Walking & Weights2Go
We’ve already talked about why hydration is important, and why resistance exercise can become increasingly valuable, especially as we age. Walking gives us the opportunity to bring these ideas together.
Weights2Go Weighted Sports Bottles are designed to allow you to carry your hydration while incorporating light resistance into activities such as walking, hiking, running and other fitness routines.
The bottles themselves, have not yet been scientifically tested to establish specific health benefits, so we’re not claiming that Weights2Go produces the benefits described in the research above. Instead, we’re providing a way to combine hydration with light resistance while you move. As we say;
Hydrate. Strengthen. Go.
Make Walking Enjoyable
Exercise doesn’t have to be painful, exhausting, or performed in a gym, to count.
I still miss the ‘high’ that I used to feel, after a great run. However, I get a similar feeling of achievement and satisfaction, after completing a mountain hike in the Rockies.
Walking can still be challenging, if you add resistance, and this is where, Weights2Go Weighted Sports Bottles come in – hydrate while you enjoy adding resistance to your workout, no need to juggle with water bottles and dumbbells – Workout Smarter. Save Time. Save Money!
Walking can be exercise, or, it can also simply be something that you enjoy. Grab a friend, take your dog, listen to some music, explore somewhere new, and, enjoy the scenery.
Don’t forget your footwear; comfortable and appropriate shoes, can make your walks much more enjoyable, without worrying about getting an injury.
You don’t have to walk perfectly. You don’t need to hit a particular number every day.
Just walk. Perhaps, over time, you’ll discover what I did – Walking can become something you genuinely love. 💖
Disclaimer
The information provided in this article, and on this website, is for general educational and informational purposes only. It is not intended to replace medical advice, diagnosis or treatment from a qualified healthcare professional.
If you experience rapid or unexplained weight loss or weight gain, persistent abdominal swelling or bloating, significant changes in your bowel habits, abdominal pain, or any other symptoms that concern you, please speak to your doctor.
If you are new to exercise, have an existing medical condition, are taking medication, or are unsure whether a particular exercise, diet or weight-loss approach, is suitable for you, speak to your doctor or another appropriately qualified healthcare professional, before starting or changing, your exercise programme.
Research is continually evolving, and individual responses to diet, exercise, sleep and weight loss, can vary considerably.
Research & Further Reading
Lee et al. (2019) — Association of Step Volume and Intensity With All-Cause Mortality in Older Women
A large observational study of 16,741 older women examining daily step counts and mortality. The study found that approximately 4,400 steps/day was associated with lower mortality than approximately 2,700 steps/day, with associations levelling at around 7,500 steps/day.
Harvard Health — 5 Surprising Benefits of Walking
An overview of research relating to walking and areas including weight-related genetic risk, cravings, breast cancer risk, joint health and immune function.
JAMA — Physical Activity, Including Walking, and Cognitive Function in Older Women
Research examining the association between physical activity, including walking, and cognitive function in older women.
Government of Canada — Physical Activity: Being Physically Active for Your Health
Canadian physical-activity guidance and recommendations for adults, including information about walking, reducing sedentary behaviour and the health benefits of being physically active.