National Walking Day

The first Wednesday of April marks National Walking Day. Every April, the National Heart Association celebrates physical activity and encourages all Americans to commit to being more active on a regular basis. Committing to walk at least 30 minutes a day is an easy way to increase daily exercise and stay healthy.* Statistics show that individuals are more likely to stick to walking than any other exercise regimen. Here are some easy ways to incorporate walking into your day.

• Buy comfortable walking shoes: This is the first place to start because, without good shoes, your feet may start hurting, which can make you feel discouraged. Invest in your health with a good pair of walking shoes.
• Take the dog out for a stroll: Dogs need exercise, too. Take your dog walking most days of the week so your furry friend can also get plenty of exercise.
• Spend quality time with friends or family at the park: Opt for some time outside this Spring. Ask coworkers or friends to join you for a stroll and lunch to a nearby park, or take the family for a walk on your local trail.

• Window shopping: A fun alternative when weather is too cold, try going with friends to your local mall for 30 minutes of window shopping. You’ll be surprised how fast time flies.
• Carry Shopping Bags in One at a Time: If that window shopping we mentioned above turns into real shopping, be sure to bring your bags in multiple trips. It’s an easy way to gain more steps.
• Walk and Talk: Instead of sitting down and taking that phone call, try walking while you talk.

• Park farther from the entrance to your workplace: As tempting as that nearby parking space may be, try parking farther away from your workplace. Those extra steps accumulate quickly.
• Use the stairs instead of the elevator or escalator: This is a quick way to get some brisk cardio into your day. Stair climbing, on average, burns more calories than jogging. Try taking the stairs at least once a day.

The Health Benefits of Walking
There are numerous health benefits associated with walking. Because you are carrying your own bodyweight while you walk, it’s considered a weight-bearing exercise. Some benefits of walking include:
• Support for cardiovascular and pulmonary fitness*
• Heart health support
• Blood pressure regulation (within normal range)
• Increased endurance*
• Healthy weight management*

Commit to 30 Minutes a Day
To get the health benefits of walking, try to walk briskly 3 minutes on most days. A “brisk” walk means that you can still talk but not sing, as you should be exerting moderate energy. Though walking is a moderate activity that can be enjoyed by many, always consult your healthcare practitioner if you have any concerns or medical conditions.

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