Janet Rapp, a 71-year-old retiree, walked purposefully along a paved path in the city zoo, greeting friends and taking a moment to say hello to familiar emus. She begins her mornings with a walking club and describes her passion for it as an obsession.
It not only alleviates my joint pain but also energizes me, she shared. Plus, it has a calming effect. Health professionals affirm that walking is an accessible way to enhance both physical and mental well-being, improve fitness levels, and reduce the risk of illness.
While it’s not the sole form of exercise recommended, it’s an excellent starting point for anyone aiming for a healthier lifestyle. You don’t need any special equipment or a gym membership, noted Dr. Sarah Eby from Mass General Brigham. The advantages are extensive.
What benefits does walking offer?
Engaging in walking can help fulfill the U.S. Surgeon General’s guideline that suggests adults should aim for a minimum of 2.5 hours of moderate-intensity exercise each week. This activity contributes to a reduced risk of various health issues, including heart disease, hypertension, dementia, depression, and several cancer types.
Additionally, walking enhances blood sugar control, supports bone health, aids in weight management, and promotes better sleep, according to Julie Schmied, a nurse practitioner with Norton Healthcare who oversees the complimentary Get Healthy Walking Club.
Another positive aspect is that it is a low-impact form of exercise that minimizes stress on joints while simultaneously strengthening the heart and lungs.
James Blankenship, 68 years old, shared that participating in the walking club at the Louisville Zoo last year significantly aided his recovery after experiencing a heart attack and undergoing triple bypass surgery in 2022. He noted that his cardiologist has given him excellent feedback on his progress.
Nevertheless, despite its numerous advantages, walking alone does not suffice for comprehensive health and wellness as it lacks resistance training necessary for building muscle strength and endurance.
This aspect is particularly crucial for maintaining women’s bone health as they grow older, emphasized Anita Gust from the University of Minnesota Crookston’s exercise science department.
Experts advise incorporating such resistance activities at least twice weekly—whether through weights, gym machines or bodyweight exercises—as well as flexibility-enhancing practices like yoga or stretching into your routine.
Is hitting the target of 10,000 steps daily truly necessary?
Many people are familiar with this walking benchmark, which originated from a marketing initiative in Japan during the 1960s. However, experts emphasize that it should merely be viewed as a suggestion.
According to Shmied, the typical American averages around 3,000 to 4,000 steps daily and can gradually aim for the 10,000-step mark. Another effective approach is to focus on time rather than steps.
Shmied recommends dividing the suggested 150 minutes of activity per week into manageable sessions—either 30 minutes each day or three separate 10-minute walks over five days. On days with poor weather conditions, options like walking in shopping malls or using treadmills are available.
As individuals grow more experienced in walking, they can increase their speed or incorporate inclines while maintaining a moderate level of exertion. Eby notes that if you can converse comfortably but find singing difficult during exercise, you are likely engaging in moderate-intensity activity.
What keeps you inspired?
One effective method is to take walks with friends, including furry companions. Walking clubs have emerged all over the country. In 2022, Brianna Joye Kohn, a personal trainer from New York, initiated City Girls Who Walk by posting an invitation on TikTok for others to join her for a walk.
She reported an impressive turnout of 250 participants. Since that initial gathering, the group has consistently walked together every Sunday for about 40 minutes, with some members enjoying brunch or coffee afterward.
The Louisville Zoo established its walking club back in 1987 and collaborated with Norton in 2004 to enhance it; today, it proudly has over 15,000 registered walkers. From March 1 to October 31 each year, individuals stroll around a 1.4-mile loop before the zoo opens its gates.
Tony Weiter meets up with two of his siblings every Friday morning for their walk. During one recent outing, they caught up on life while passing by zebras in their enclosure and a seal basking in the sun.
I appreciate the tranquility, said Weiter, age 63. It might be chilly but the sun is out, and you get to see the animals—it’s a fantastic way to start the day.
The Associated Press Health and Science Department receives funding from Howard Hughes Medical Institute’s Science and Educational Media Group; however, all content responsibility lies solely with AP’s team.