By Tim Jahn, M.ED
Regular physical activity is essential to a healthy lifestyle, but many adults and kids fall far short of the recommended daily amounts of moderate to vigorous physical activity. Adults should be physically active for at least 30 minutes a day; kids need 60 minutes of physical activity daily. Perhaps the easiest, cheapest and quickest way to better health is to go for a walk.
Walking is good medicine. In fact, Hippocrates said, “Walking is man’s best medicine” more than 2,000 years ago. Walking offers many health benefits including:
- Reducing your risk of heart disease or stroke
- Preventing type 2 diabetes
- Raising your metabolism so you burn calories faster even when resting
- Promoting more restful sleep
- Keeping bones strong and preventing osteoporosis
- Building strength, flexibility and stamina
- Elevating your mood and easing the symptoms of depression
The first step is to take that first step. Walking isn’t complicated, but there are some ways to make sure any exercise routine works for you.
- Start small. If you’ve been pretty sedentary, you may want to set a simple goal at first — like walking for 10 minutes.
- Increase in increments. As you become more comfortable and fit, you can add more time and distance or increase your pace.
- Pick a time of day that works for you so that you can establish a regular walking routine.
- Make it interesting and enjoyable. Choose different routes or find new trails to walk. Walk alone or with others depending on your preference that day.
Tim Jahn is a Human Ecology Specialist with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. He can be reached at 631-727-7850 ext. 331 or at tcj2@cornell.edu.
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