Wellness & fitness: The power of walking

Do you realize that it has been nearly six months since we went into lockdown due to COVID-19? I still remember landing at Boston's Logan airport late on Saturday, March 14, following a wonderful trip to Bali. Officers were pulling travelers out of immigration lines for health checks, which meant waiting in line for hours. The next morning, I got up super early to buy groceries at my local supermarket, only to find many shelves completely empty. No toilet paper or hand sanitizer for this tired traveler!

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Ever since, I’ve been in lockdown at my condo in Boston. If it weren’t for my daily walks on the Esplanade (which, for those not familiar with Boston, is the riverfront along the Charles River), I think I would be much worse off. Science supports me in this. Science shows that walking leads to some seriously impressive mental, emotional, and physical benefits.

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I’m sure you know all about the benefits of regular brisk walking. They include: helping to prevent or manage heart disease, high blood pressure, and type 2 diabetes; maintaining a healthy weight; strengthening your bones and muscles; improving your balance and coordination, and — very importantly — improving your mood.

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Walking is one of the most accessible and, in my opinion, most underrated forms of exercise that can be done by almost everyone — you don’t need to be fit, it doesn’t cost anything, it requires limited equipment (just a pair of sneakers), and you can do it anywhere … even during a pandemic!

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During the current period of high anxiety, I encourage everyone to go for daily walks. One study found that just 12 minutes of walking improves joviality, vigor, attentiveness, and self-confidence versus the same time spent sitting. Walking in nature, specifically, was found to reduce ruminating over negative experiences.
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To “incentive” myself to go for daily 40-minute walks, I ordered a pair of cheerful purple sneakers, invested in cordless AirPods, and downloaded my favorite podcasts. Because I’m an analytical person who loves stats, I wear a Fitbit™ to track my steps. My goal is 10,000 steps per day. My father, who is turning 82 years "young" in a couple of months, walks at least 12,500 steps every single day! He’s a great example of how regular brisk walking can keep you fit, both physically and mentally. It also shows another benefit of walking: we can do it at any age.

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What “incentives” would help you walk more? Instead of listening to podcasts, maybe you would like to listen to your favorite audiobook and only let yourself listen to it when you are out walking. Or bring your camera along and explore new paths. Whatever works for you ...

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As Thomas Jefferson said: “The object of walking is to relax the mind. You should therefore not permit yourself even to think while you walk. But divert your attention by the objects surrounding you. Walking is the best possible exercise. Habituate yourself to walk very far.”

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I need to go lace up my sneakers now and head out the door. The latest episode of my favorite podcast is waiting for me.

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Best,

Christine

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