By zp7op | Contributor
A walk benefits not just your physical health but also your emotional well-being. Engaging in physical activities like walking is one of the most effective strategies to alleviate stress and enhance your mood. Nonetheless, research indicates a steady decline in walking habits among adults in the United States.
Research from the Centers for Disease Control and Prevention reveals that approximately 25% of U.S. adults sit for over eight hours each day. This sedentary lifestyle can have adverse effects on both mental and physical health. Regular physical activity can elevate mood, increase energy levels, and even improve sleep quality. Staying active is one of the best ways to maintain a healthy mind and body.
The American Heart Association, committed to advancing policies and initiatives that encourage community activity, provides valuable guidance on this topic. One of their initiatives is National Walking Day, aimed at motivating people to incorporate more movement into their daily lives for better mental clarity, sleep, and overall well-being.
In fact, increasing your physical activity can yield numerous benefits for both the body and mind, which include:
Reducing disease risk. Engaging in the recommended levels of physical activity—at least 150 minutes of moderate exercise, 75 minutes of vigorous exercise, or a combination of both weekly—is associated with a lower risk of various diseases. It also promotes stronger bones and muscles, enhances mental well-being and cognitive functions, and decreases the likelihood of depression, as reported by the U.S Department of Health and Human Services.
Enhancing sunlight exposure. Exercising outdoors is an effective method to combine movement with sunlight exposure, which can elevate mood, boost immune function, and supply necessary vitamin D. Spending time outside is cost-free and has demonstrated benefits in reducing stress, fostering a sense of connection, and enhancing mood.
Boosting cognitive and mental abilities. Physical activity is essential for maintaining a sharp mind in the present and future. Studies indicate that higher fitness levels are correlated with improved attention, learning capabilities, working memory, and problem-solving skills. Furthermore, a study published in the “British Journal of Sports Medicine” found that individuals who meet the recommended levels of physical activity are less likely to experience depression.
Extending lifespan. Increasing physical activity can positively impact healthy life expectancy. Research in the “American Journal of Epidemiology” suggests that substituting just 30 minutes of sitting with light physical activity can lower mortality risk by 17%.
Get Motivated to Move
A splash of creativity can greatly enhance your walking experience. While walking might be seen as an individual activity, sharing it with a companion can elevate your enjoyment. Invite friends, family, or colleagues to join you.
A walk serves as an excellent way to take a break from a long day spent at a desk. If working from home, consider taking a conference call while walking or using a leisurely stroll as a reward after completing a task.
Use your walk as a chance to indulge in a new audiobook or curate an uplifting music playlist to accompany your journey.
Change up your route. Exploring new paths can keep your walks exciting and help you avoid the monotony of routine routes.
If you need an extra push to get moving, a pet might be your perfect motivator. Dog owners are significantly more likely to reach their fitness targets compared to those without dogs. According to the “Journal of Physical Activity & Health,” dog owners are 34% more likely to achieve 150 minutes of walking weekly than non-dog owners. Pets can also help decrease stress, lower blood pressure, cholesterol, and blood sugar levels, while enhancing overall happiness and well-being.
Photos courtesy of Shutterstock
