What makes walking so great for your health and what else you need to do
Janet Rapp strode briskly down a paved path through the city zoo, waving at friends and stopping briefly to greet emus she knows by name.
The 71-year-old retiree starts each morning this way with a walking club.
“I’m obsessed,” she said. Not only does it ease her joint pain, “it just gives me energy … And then it calms me, too.”
Medical experts agree that walking is an easy way to improve physical and mental health, bolster fitness and prevent disease. While it’s not the only sort of exercise people should do, it’s a great first step toward a healthy life.
“You don’t need equipment and you don’t need a gym membership,” said Dr. Sarah Eby, a sports medicine physician with Mass General Brigham. “And the benefits are so vast.”
What can walking do for you?
Walking can help meet the U.S. surgeon general’s recommendation that adults get at least 2 1/2 hours of moderate-intensity physical activity every week. This helps lower the risk of heart disease, high blood pressure, dementia, depression and many types of cancer.
Walking also improves blood sugar levels, is good for bone health and can help you lose weight and sleep better, added Julie Schmied, a nurse practitioner with Norton Healthcare, which runs the free Get Healthy Walking Club.
Another advantage? It’s a low-impact exercise that puts less pressure on joints as it strengthens your heart and lungs.
James Blankenship, 68, said joining the walking club at the Louisville Zoo last year helped him bounce back after a heart attack and triple bypass in 2022.
“My cardiologist says I’m doing great,” he said.
For all its benefits, however, walking “is not enough for overall health and well-being” because it doesn’t provide resistance training that builds muscle strength and endurance, said Anita Gust, who teaches exercise science at the University of Minnesota Crookston.
That's especially important for women’s bone health as they age.
Experts recommend adding such activities at least twice weekly – using weights, gym equipment or your own body as resistance — and doing exercises that improve flexibility like yoga or stretching.
Do you really need 10,000 steps a day?
Nearly everyone has heard about this walking goal, which dates back to a 1960s marketing campaign in Japan. But experts stress that it’s just a guideline.
The average American walks about 3,000 to 4,000 steps a day and it's fine to gradually work up to 10,000, Shmied said.
Setting a time goal can also be useful. Shmied suggests breaking the recommended 150 minutes per week into 30 minutes a day, or 10 minutes three times a day, for five days. During inclement weather, people can walk in malls or on treadmills.
As they become seasoned walkers, they can speed up the pace or challenge themselves with hills while still keeping the activity level moderate.
“If you can talk but not sing,” Eby said, “that’s what we consider moderate-intensity exercise.”
How do you stay motivated?
Walking with friends – including dogs – is one way.
Walking clubs have popped up across the nation. In 2022, New York personal trainer Brianna Joye Kohn, 31, started City Girls Who Walk with a TikTok post inviting others to walk with her.
“We had 250 girls show up,” she said.
Since then, the group has walked every Sunday for around 40 minutes, with some meeting afterward for brunch or coffee.
The Louisville Zoo launched its walking club in 1987, partnered with Norton in 2004 to expand it, and now boasts more than 15,000 registered members. Every day from March 1 through Oct. 31, people walk around and around the 1.4-mile loop before the zoo officially opens.
Tony Weiter meets two of his siblings every Friday. On a recent morning, they caught up on each other’s lives as they zipped past zebras in a fenced field and a seal sunning itself.
“I enjoy the serenity of it. It’s cold but the sun is shining. You get to see the animals,” said Weiter, 63. “It’s a great way to start the morning.”
CTVNews.ca Top Stories
LIVE UPDATES Luigi Mangione arrested as 'strong person of interest' in killing of UnitedHealth CEO Brian Thompson
New York authorities have identified Luigi Mangione as the 'strong person of interest' in connection with the killing of UnitedHealth executive Brian Thompson. Follow along for live updates from CTVNews.ca.
Wait times grow as backlogs and frustration build amid Canada Post strike
Wait times for deliveries continue to grow as shoppers and businesses deal with the fallout from the Canada Post strike.
Family spokesman says slain Edmonton security guard had only been working 3 days
A spokesman for the family of a security guard who police say was murdered while patrolling an Edmonton apartment building last week says the man had only been on the job for three days.
Sask. hockey player recovering after near fatal skate accident during game
The Sask East Hockey League (SEHL) has released details of a near fatal accident at one of its games over the weekend – which saw a Churchbridge Imperials player suffer serious injuries after being struck with a skate.
Gang leader in Haiti accused of massacring older people to avenge son's death
A gang leader who controls a key port in Haiti's capital is accused of massacring older people and Vodou religious leaders in his community to avenge his son's death, according to the government and human rights organizations that estimate more than 100 killed.
GST break could cost Ottawa $2.7B if provinces don't waive compensation: PBO
The federal government's GST holiday would cost as much as $2.7 billion if provinces with a harmonized sales tax asked for compensation, the parliamentary budget officer said on Monday.
What the upcoming holiday GST relief will mean for consumers
The federal government's GST break will arrive this Saturday, just in time for the last stretch of holiday shopping.
Canadian government to table fall economic statement next Monday
Finance Minister Chrystia Freeland is set to table the federal government’s fall economic statement next Monday, the government announced today.
BREAKING Suspect in killing of UnitedHealth executive Brian Thompson in custody
The man suspected of killing UnitedHealth executive Brian Thompson in a brazen shooting outside a midtown Manhattan hotel last week has been arrested, New York City officials said on Monday.
Local Spotlight
Man, 99, still at work 7 decades after opening eastern Ontario Christmas tree farm
This weekend is one of the busiest of the year for Christmas tree farms all over the region as the holidays approach and people start looking for a fresh smell of pine in their homes.
Saskatoon honours Bella Brave with birthday celebration
It has been five months since Bella Thompson, widely known as Bella Brave to her millions of TikTok followers, passed away after a long battle with Hirschsprung’s disease and an auto-immune disorder.
Major Manitoba fossil milestones highlight the potential for future discoveries in the province
A trio of fossil finds through the years helped put Manitoba on the mosasaur map, and the milestone of those finds have all been marked in 2024.
The 61st annual Christmas Daddies Telethon raises more than $559,000 for children in need
The 61st annual Christmas Daddies Telethon continued its proud Maritime tradition, raising more than $559,000 for children in need on Saturday.
Calgary company steps up to help grieving family with free furnace after fatal carbon monoxide poisoning
A Calgary furnace company stepped up big time Friday to help a Calgary family grieving the loss of a loved one.
'A well-loved piece': Historic carousel display from Hudson’s Bay Company store lands at Winnipeg shop
When a carousel setup from the Hudson’s Bay Company became available during an auction, a Winnipeg business owner had to have it.
Sask. doctor facing professional charges in circumcision case
A Saskatoon doctor has been accused of unprofessional conduct following a high-cost adult circumcision that included a request for the patient to text unsecured post-op pictures of his genitals.
Regina home recognized internationally for architectural design
Jane Arthur and her husband David began a unique construction project in 2014. Now, a decade later, their home in Regina's Cathedral neighbourhood has won a title in the Urban House and Villa category at the World Architecture Festival.
Calgary director Kiana Rawji turns her lens toward slums of Nairobi with 'Mama of Manyatta'
Two films shot in Kenya by a director and writer based in Brooklyn who grew up in Calgary are getting their Calgary premiere screening Saturday.