Physical health
Walking increases lung capacity and blood circulation, which decreases the risk for heart disease. It can slow the process of osteoporosis. It helps with diabetes treatment. A walk before dinner aids digestion. By reducing stress, walking lowers the risk for a variety of ailments. Walking helps develop physical stamina and build muscles. Walking is an important aid to weight loss. It’s good for balance and it can slow the loss of mobility in elderly people.

Emotional health
Walking is calming and relaxing. The orderly and repetitive movement of limbs helps organize thoughts and feelings. A walk restores a sense of wellbeing and a positive state of mind. Anger and anxiety subside after a walk. Walking and talking is a great way to make friends. More and more mental health professionals use walking as part of therapy. The physical act of walking helps people move beyond emotional barriers to express their thoughts and feelings.

How much is enough?
Experts disagree on how much walking is needed to see health benefits. Estimates vary from one-half hour three times a week to four to six kilometers a day. Age, gender, and physical condition all affect how much walking is enough. We do know that walking at a moderately brisk pace of 15 minutes per mile burns up about 170 calories. Don’t get stuck on the details of how much to walk; any regular walking is better than no walking!

Walking with others
Some people like the solitude of walking alone, but others prefer company. If you can’t convince a neighbor to walk with you in the morning or a coworker to go with you at lunchtime, consider joining a walking club. Many communities have walking clubs that meet once or several times a week to walk in nature or at the shopping mall. Or take a walking tour; it’s a great way to explore new places with other people who like active vacations.

Safety
As with any physical activity, there is some risk, but the risk of getting injured from walking is small. If you experience pain or other symptoms see your health care provider before continuing your walking program. If you have serious health problems it’s a good idea to check with your doctor before you start any new exercise, even walking. Wear comfortable shoes that fit you well. Good traction on the soles will prevent slipping. Be careful walking on wet or icy surfaces. Choose a safe route. If you have to walk in traffic, always walk facing the traffic. Wear bright or light clothing to help drivers see you. Wear a head-lamp or carry a flashlight at night. Don’t over do it. Start slow and easy; build distance and speed gradually.

Now get out and walk!