I want to move my body more, but do I have to run?
Some of us hear the word cardio and we immediately think, no way, I’m not a runner! Or the popular “the only time you’ll see me running is if something is chasing me!”
Well, I am here to share the good news! YOU DON’T HAVE TO RUN! In fact, your chiropractor might thank you for choosing not to run. Many of us have been trained to believe that we need to run, jump, or jog in order for it to count as cardio . However, walking is just as effective and in many ways better for us. BONUS, it is free! Cardio or exercise does not need to be complicated, we can move our bodies and keep things low impact and still experience health benefits. According to the Mayo Clinic regularly practicing brisk walking can help you:
- Maintain a healthy weight or lose body fat
- Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes
- Improve cardiovascular fitness
- Improve muscle endurance
- Increase energy levels
- Improve mood, cognition, memory, and sleep
- Improve your balance and coordination
- Strengthen immune health
- Reduce stress and tension
So how fast should you walk? Well according to Berkeley strolling, striding, and brisk walking all look different especially based on your own goals and health status. Strolling is a slower paced walk, averaging 1 mile per 30 minutes or more. Striding is about 1 mile per 20 minutes. A brisk walk is faster paced averaging 1 mile per 17 minutes or less. The recommendation is a brisk walk 5 or more days per week for at least 30 minutes. Berkeley has a great easy to read fact sheet about walking, heart rate, speed, and posture to view click here .
When starting any exercise routine, it is always a good idea to first check with your doctor. After checking with you doctor, you can begin to explore walking routines and spaces. Ohio State Wexner Medical Center has a great beginner 8-week walking resource that can be found here. The best part about walking is it can be done alone, with a partner, or friends. You can purchase a treadmill or decide to make your way outside.
If you choose to walk outside then be prepared to not only receive the benefits of walking but also experience the beauty of getting outside. According to National Park Service just 20 minutes in nature improves concentration and cognitive function. Walking outdoors may increase your happiness, just 5 minutes of walking in nature has been shown to improve mood, self-esteem, and relaxation. While frequent exposure to nature could improve anxiety and depression.
A great place to start when seeking new places to walk is by checking out your local park district or website for a map of all your local trails. Many parks keep their website updated with trail closures and level of difficulty. If you are in Ohio, you can visit here to see an overview of Ohio state parks that include more than just walking but biking, hiking, horseback riding, and motorized trails. Exploring your local parks could not only improve your health but, help you to get to know your community!
Author: Holly Bandy, Extension Educator Family and Consumer Sciences, Stark County
Reviewed by: Katie Schlagheck, Extension Educator Family and Consumer Sciences, Ottawa & Sandusky Counties
Staff, M. C. (2024, March 12). Walk your way to fitness. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261