MONDAY, NOVEMBER 28, 2022 - WALKING

 MONDAY, NOVEMBER 28, 2022 - WALKING

I like to walk. It is one of my favorite exercises. I don't think sitting on the sofa and watching televised sports is exercise. There are times I've done some jumping for exercise - like jumping on the bandwagon, jumping for joy.

I walk most days - with a goal of at least 8,000 steps or more.  (I have downsized my goals from 10,000 steps - ouch!!)

I came upon an article The Truth About Walking Workouts: 7 Myths and Facts | Everyday Health that gave some additional information about walking.

Myth 1: 10,000 steps is the goal
One of the myths was that 10,000 was the ideal goal.  The article said, “Many people use 10,000 steps as a benchmark for a daily goal, but this number actually originated as part of a marketing campaign”.

The data suggests that more is generally better than less, up to 10,000 daily steps, at which point the benefit leveled off.  But, walking only 4,000 steps has significantly less benefit than 8,000 steps - and walking 4,000 steps is significantly better than zero steps!!!

I have a goal of 8,000 steps (more on that tomorrow). For me, that is about four miles (about 2,000 steps per mile).  On average days that takes about 1 hour and 20 minutes (walking at a pace of 20 minutes per mile.  That can apply to walking at the grocery store, walking to the mailbox, or intentional walking (treadmill or neighborhood).  I use my phone to track my steps (more on that tomorrow as well). I imagine that if I tracked my steps in my apartment, I’d be higher (walking to the kitchen or bathroom).

Fact 2:  Walking is healthy in terms of colds.

People who walk tend to experience fewer colds because mild exercise stimulates your immune system

The study showed that even by partaking in moderate exercise for 20 minutes at least one day a week, you are less likely to get sick.  When walking, or exercising, you are increasing your heart rate and blood flow, which increases the circulation of immune cells in the body

I have bought into the concept of walking is healthy.  I don’t know if my colds are fewer or less intense

Myth 3: Walking can cure depression and anxiety

Most exercise is associated with mental health benefits, but in most cases, no single exercise, like walking, can by itself cure a clinical disorder.  And the increased blood flow in the brain produces more endorphins. It can help us reset, recharge and refocus.  

For me, my daily walk does (generally) revitalize me - and I am in a better mood (generally) after I walk.

Myth 4: Running is better than walking

Not always.  Walking is a low-impact exercise that offers benefits such as promoting endorphin release, increasing blood flow to the body and the brain, and improving bone health, without exerting extra strain on your joints,

For my younger friends, it seems like so many of my older friends are getting knee replacements - if it is “bone on bone”.  Running can irritate the knees more than walking.  

For a while, I wore a knee brace which seemed to help.  I also had some pains when climbing stairs - so I avoided most stairs.  About two months ago I took that off and it has been reasonable but I have avoided overdoing it!

But, running should burn more calories if you cover the same distance.  I sometimes use a treadmill in my apartment complex and somebody will use the one next to me - and run a mile while I’m walking three miles.  

Myth 5: You shouldn’t walk every day.

There are some discussions on this.  Walking is low impact so walking every day is good.  If you are doing more “power walking” (or HIIT - High-Intensity Interval Training), it might be good to take a day off for another activity.

Indirectly I walk every day, but I don’t always get my 8,000 steps - mostly because I don’t have the time that particular day.

Fact 6:  You need to walk faster to burn more calories

Yup - try pushing the tempo occasionally.  If one of your goals is to lose weight as well as stay fit, then you will need to either walk faster or walk longer (or both).  

I generally don’t like the treadmill (the view doesn’t change, and I don’t swing my arms), but I can set the pace to be faster and push myself harder.  I probably wouldn’t do that walking in my neighborhood.

Myth 7:  You need to walk 30 continuous minutes at a time. 

You can spread it out.  I try to get at least 20 minutes at one time (or about one mile for me). When I do my laundry at the apartment laundry room, I have 30 minutes while the clothes are washing - and that is a good time to get 25 minutes of walking; then I have 45 minutes while the clothes are drying.

*****

OKAY - we get the message:  Walking is normal, walking is good; walking almost every day; walking faster burns calories; you don’t have to be proficient - just do it.

Tomorrow - more on walking.

LOVE TRANSFORMS

KAREN ANNE WHITE ©, NOVEMBER 28, 2022