W
alking is probably about the safest type of exercise you can do. It is low-impact, which means it does not take a lot of wear and tear on your bones and joints. It also has numerous health benefits, which include a 90% reduction of having an initial heart attack (source: AHA), a 70% reduction in the risk of strokes (source: AHA), a 50% reduction in the risk of developing type-2 diabetes (source: ADA), a 30-70% reduction in the rate of cancers (source: ACS). Also, regular walking has the ability to lower LDL cholesterol, reduce high blood pressure, reduce stress levels and manage a healthy weight.
Walking can also ease you into a higher level of fitness. If you have done just about nothing in the way of exercise, walking is probably the safest and easiest way to start your journey to getting fit.
Most health care professionals are in agreement that it takes walking about 10,000 steps a day to realize these health and fitness benefits. The goal of taking 10,000 steps in a day is a rough equivalent to the Surgeon General’s recommendation to accumulate 30 minutes of activity most days of the week.
Since walking is natural, an exercise routine based on it is easy to begin and can be great fun. In fact, when you go about it the right way, the time you reserve for walking can be the best part of your day. Here are a few tips on how to get your walking routine right.
- Set weekly walking goals and work towards them one STEP at a time
- Start out slowly and begin by walking short distances, and then gradually increase it in a systematic way
- Make the first walk easy, don’t start off with a grueling first walk
- Think of ways to add more steps to your day: take the stairs whenever you can, walk to work or during breaks at work, or park farther away in parking lots
- Add one minute or 100 steps each time you go for a walk
- Walk with good posture, holding your back as straight as possible
- Use the NEW LifeSpan MyStride Activity Tracker to keep a record of the steps, distance, time and calories as you work toward your weekly walking goal
Once you start walking regularly, you will begin to notice how taking those steps benefit your overall health. A moderately paced walk, for 10,000 steps, will increase your stamina, your fitness level and burn up extra calories.
Don’t put it off any longer. You will find that walking will be an uplifting and energizing activity for you. You will be glad you did it. Sometimes just taking that first step toward the 10,000 steps a day goal is the hardest of all. After step two though, you should be on your way to 10,000 steps and and even more. Get started today!

