Walking is the best possible exercise. Habituate yourself to walk very far.

Thomas Jefferson

Why is walking so great? Because it does not require any special equipment, there is no cost involved, and you can do it anywhere and everywhere, making it the ultimate convenience. It helps to ward off loss of bone density (osteopenia) and weak and brittle bones (osteoporosis) and to build bone density. As a low weight-bearing exercise, it is also just easier on our joints than other than more strenuous forms of activity. All good news as we age.

Not only can walking help keep our bones, joints, and muscles strong, walking is a wonderful way to maintain our mobility and aid in weight management as we get older. It can also be a great choice to help in weight loss and reducing belly fat if that is your goal.

When it comes to how much time you need to walk to enjoy the benefits it affords, that depends on where you are starting from. We have all heard the recommendations of 10,000 steps a day to achieve healthy, active living, but this is just a guide (and it shouldn’t rule our lives). And when it comes to fast vs. slow, what’s important is that it is a pace that works for you, is a little challenging as you progress, and it is sustainable. As we have become more accustomed to a sedentary lifestyle over the years, and now that ‘sitting has been labelled as the new smoking‘ in terms of risk to health, just moving, however much, may take more conscious, yet essential, effort.

Skip the Gym and Get Outside!

The Government of Canada also recommends embarking on ‘mood walks’ as a way to improve both physical and mental health. A health report in 2022 highlighted that individuals who choose to walk outside may be able to reap additional health benefits.

“Research has found a 90‑minute walk in a natural setting can be a form of therapy that has mental health benefits. By participating in a nature walk of any kind you can boost your mood and reduce overthinking.”

One of the trends for 2024 has been silent walking, a form of meditation and mindfulness that encourages mental clarity and stress reduction.

Whether it be 10 minutes or 100 minutes – it all counts to helping us feel better.

The joy some people get from driving a flashy car is not even a hundredth of that some people get from walking for pleasure.

Mokokoma Mokhonoana

Walking outdoors, for just 40 minutes a day, contributes to improving mood as effectively as anti-anxiety medication.

We have all heard that nature is good for us. But increasingly, research has shown that our biochemistry and brain chemistry can actually be changed by just being outside.

“Our blood pressure is reduced, our heart rate slows down, and we are more present, which all offers positive impacts on our life.”

It could even extend our lifespan. A recent study found that an increase of just 1,000 steps a day of walking was associated with a 15% reduced risk of dying from any cause and even just 500 steps more a day was associated with a 7% reduction in dying from heart disease and stroke. And those benefits continue to increase with increased steppage.

Whatever means we choose, wherever we are, if we can, walking is still a superior way to build fitness and health into our lifestyle.

Go ahead, get your walking on…