Walk this way: Getting healthier, one step at a time

A couple strolls with their dog on the Mandeville lakefront. Walking can be a great form of exercise, helping you lose weight without the drawbacks of high-impact workouts. (Stock image)

By Julie Fortenberry RDN, jfortenberry@stph.org

It is no secret that exercise is a necessary part of being healthy. What may come as a surprise is that you do not need to go to the gym every day, run for miles or lift an assortment of weights to attain good health.

When most individuals decide to make a conscious effort to improve their health, they typically think they need to take on one of the more “intense exercises” such as running or swimming to see results. The truth is these high-intensity programs typically appeal only to individuals who are already fitness buffs.

For the majority of Americans who are not getting enough exercise and will not stick to a high-intensity training program, walking just might offer many of the same benefits. So, if you have wanted to do something good for your health, consider lacing up your tennis shoes, hitting the pavement, and simply putting one foot in front of the other.

Many healthcare professionals favor walking over running due to the fact that it is a low-impact exercise, making it easier on the joints and heart. In addition to being a free exercise, walking has various health benefits. Here are six of the best benefits that you can gain just by walking more.

1. Improves Heart Health. Many studies suggest that walking reduces the risk of cardiovascular events. As per the American Heart Association/American College of Sports Medicine guidelines, every adult should do moderate-intensity exercise (like brisk walking) for at least 30 minutes a day, five days a week.
2. Aids Weight Loss. Walking is an effective way to burn calories and lose weight. American Heart Association/American College of Sports Medicine guidelines recommend vigorous- intensity exercise for 75 minutes or more a week to aid in weight loss.
3. Improves Mood. Like other types of aerobic exercise, walking (especially out in nature) stimulates the production of neurotransmitters in the brain (such as endorphins) that help improve your mental state and mood.
4. Aids Digestion. After eating, our natural inclination is to sit down and rest after satisfying our hunger. However, you will probably get better digestive benefits if you decide to take a walk instead. Many people make the mistake of overeating with their meals, and this takes a toll on our digestive tract. Planning to go for a walk after meals will ensure that you are not consuming large portions, and it will encourage you to stay moving instead of being inactive.
5. Strengthens Bones. The low-impact exercise you get when you walk will ensure that your bones retain their healthy density even as you age. If you retain your bone density, you’ll significantly lower the odds of developing osteoporosis in your older age.
6. Reduces Risk of Diabetes. Walking can prevent diabetes for healthy people and slow the progression of the disease for those who already have it. Walking daily regulates the glucose levels in your blood which can help you lower the odds of developing Type 2 diabetes throughout the course of your life.

(Don’t forget to check with your physician before starting any new exercise routine.)

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With cooler weather fast approaching and the Tammany Trace open, now is the perfect time to enjoy some outdoor walking (and welcomed Vitamin D). Check out this convenient, homemade trail mix that will provide you with energy and balanced nutrition during your time on the trails. 

FALL in Love with the TRAILS Mix

Ingredients:
3/4 cup raw pecans
3/4 cup raw cashews
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
1/2 cup unsweetened, dried fruit of choice (try freeze-dried options)
1/2 cup chopped 70% (or higher) dark chocolate (optional)
1/4 tsp sea salt
1/2 tsp cinnamon
Pinch of nutmeg

Instructions:
Toast pecans and cashews for 10 minutes in a 350-degree oven.

Allow nuts to cool, then combine all ingredients in a large bowl and mix well.

Portion appropriately and store in small plastic bags or canning jar.

Will keep for up to 1 month.

Julie Fortenberry is a registered dietitian in the Diabetes Educational Department at St. Tammany Health System.