With January in full swing, you may be looking for a new year's resolution that you can keep — and that is actually good for your health. If you want to have better health in 2023, you're not the only one.
Many people might think that getting more physical activity is expensive. You may think you have to join a gym, buy expensive equipment, or hire a personal trainer. Fortunately, you don't have to break the bank to improve your health, and taking the next step toward better health might actually be to take a physical step — and start walking more.
Yes, walking is one of the best and most popular forms of exercise. It doesn't require any fancy equipment, and you don't need any special skills to start.
Walking offers similar benefits as other types of exercise and improves your physical, mental, and emotional health. But, it's also one of the most overlooked and underrated types of workouts.
Why Should I Walk More in 2023?
Many people understand the importance of walking in their daily lives. Walking helps you get from point A to point B. You might walk around your house, to your car or around the grocery store. Even though we spend a lot of time walking, it's often the last thing on anyone's mind when thinking of exercises for better health.
Walking Is Easy
Walking is one of the easiest and most convenient exercises. If you have a busy schedule or a mile-long to-do list, walking can easily fit into your daily activities. If your body is able, walking can be a great way to get some physical activity in your day -- without changing your routine too much.
Walking Can Be a Fun Social Activity
Walking is one exercise that doesn't have to be boring. You can make it fun by going on group walks and having great conversations while you're at it.
You and a friend can walk around your neighborhood, along a bike path, or along a nature trail. The opportunities for location -- and connection -- are endless.
Walking Is Free
Walking is one of the most affordable forms of exercise. It doesn't require you to subscribe to a gym membership or purchase any specialized equipment. All you need to do is take one step at a time and keep moving.
How Does Walking Improve Overall Health?
Walking has many health benefits -- some you might think of instantly, and some you might not. Knowing how walking can improve your overall health can be a great motivator to do it more often.
Walking Boosts Immune Function
Like many other forms of exercise, walking can improve your immune system functioning, making your body more prepared if you get sick.
With cold and flu season being in full swing during the winter months, there are many ways to protect your health -- like washing your hands and staying home when you're sick. While you may not think about physical activity impacting your immune system, it can make a big difference.
Just walking a few more steps each day can be an easy way to lower your chances of getting sick.
Walking Is Good for Your Heart
Walking has been linked to increased heart health, reduced risk of high blood pressure, and even a longer life. Paired with other heart-healthy choices, walking can help your heart do its job every day -- and for many days to come.
Walking Is Great for Your Mental Health
Adults who report no physical activity each week have a higher risk for depression than those who get their recommended amount of exercise. Brisk walking is an easy way to improve your overall mental health and emotional well-being.
What Steps Can I Take to Boost My Steps?
The health benefits of taking regular walks are too many to mention. So, to lead a happier and healthier life, consciously work towards increasing your daily steps.
"While many people believe they have to walk 10,000 steps a day to get benefits from walking, recent research suggests that even walking 7,000 steps can bring significant health benefits. Walking any number of steps is also better than walking none -- even small increases to your current routine are still good for your health," explains Greg Speca, PT, DPT, Physical Therapy Site Lead at The Fern Hill Medical Campus.
While walking more might seem like a difficult task, the following tips can help you achieve the recommended step count with ease.
Take the Stairs
Instead of using elevators and escalators, why not use the stairs? Ditching elevators for staircases is one of the best ways to meet the daily recommended number of steps. On average, every minute spent climbing staircases can contribute many more steps to your day.
Walk a Dog
Do you find walking alone boring? Then make it fun by finding a dog to walk. Dog owners have the ideal justification for leaving the house daily and exercising. If you haven't already, think about taking over the household's dog-walking duties.
Regular walks are a terrific way to keep you and your dog healthy. If you don't own a dog, you can always walk a friend's or neighbor's dog -- or you can volunteer at an animal shelter.
Practice Active Waiting
Make waiting time more productive by getting busy with increasing your steps while at it. You might be surprised by how much time you spend waiting in line or even waiting for the microwave to chime. Try filling that time by walking in place or around your home.
Take Active Breaks
Sitting at your office desk all day isn't in your best interest for your health. Take advantage of your break time to move around instead of staying in one spot. You can also think about how to make your workspace more step friendly with a standing desk.
Make It a Challenge
One way to make walking an interesting activity is to turn it into a challenge with your friends. A 30-day walking challenge can provide the motivation you need to get moving when you aren’t feeling up to it.
Set your goals within reach, like simply taking a walk every day -- regardless of how long or far it is. Don’t burn yourself out, and you’ll also enjoy a sense of fulfillment when the challenge is over.
Dance
Dancing is a creative way to get your daily steps up. Not all of your steps each day have to be traditional “steps", and you don’t have to be a great dancer to enjoy this benefit. Along with boosting the amount of activity in your day, dancing can benefit your bone health and mental health.
Take The First Step to Better Health
While these tips can help increase your daily steps, the easiest way to walk more is to make walking a habit. Find a time each day that works for you, and try to commit to walking a little each day — your health will thank you.
Do you want to learn more about what health resolutions you can make this year? Contact a Chester County Hospital primary care provider to help you set reachable health goals.