Benefits of Walking

Exercise does not have to be complicated or feel like a four letter word. According to the American Heart Association, even though there are countless physical activity options available, walking has the lowest “drop out” rate and just 30 minutes of brisk walking, five days a week, can help:

• Reduce the risk of coronary disease
• Improve blood pressure and blood sugar levels
• Improve blood lipid profile
• Maintain body weight and lower the risk of obesity
• Enhance mental wellbeing
• Reduce the risk of osteoporosis
• Reduce the risk of breast and colon cancer
• Reduce the risk of Type 2 diabetes

Spring is a beautiful time of the year to start a walking regimen and you can incorporate other things into your routine, such as walking with a friend or family member, pushing a stroller, or walking the dog. Before beginning any new exercise activity, make sure to check with your doctor for any health issues that might interfere with your new activity. Also make sure you have a pair of well-fitting shoes that provide adequate arch support and cushioning. If you need help deciding on the right shoes, visit my blog (link below) for my previous article.

When you start a walking routine, like any other new activity, ease into it. Doing too much too quick can often lead to injury, something we all want to avoid! If you are new to a walking routine, start by walking for 15-20 minutes one or two days a week with a goal of eventually walking five days a week. Begin and end with a 5-minute slow paced warm up/cool down and fill the middle with a comfortable pace. As you get more comfortable, increase to a brisk pace. And remember, any step is a step in the right direction!

If you are hesitant to start walking on your own, Rains AgriLife Extension is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E. North Street in Emory (weather permitting). Grab your shoes, water, and a friend and come walk with us! We will walk for about 30 minutes leaving you time to eat a quick lunch after.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information, please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.