April 2 is National Walking Day

April 2, 2014 is National Walking Day.  The American Heart Association has designated this day to remind adults to take at least 30 minutes a day to get up and walk.

It is easier to be inactive than it is to be active. Regular activity helps keep bones strong, hearts healthy, muscles strong, improves balance and coordination, keeps cholesterol levels normal, prevents falls, increases energy, prevents weight gain, and makes it easier to do our normal activities of daily living (carrying groceries, going up and down stairs).

Physical activity is vital in enhancing quality of life and maintaining independence. Regular physical activity also helps reduce risk for many diseases, such as heart disease, high blood pressure, diabetes, some types of cancer, depression, and anxiety. If the benefits of physical activity could be bottled into a medication, adults would be jumping at the chance to take this “miracle” pill!

Add walking to your daily routine to increase your physical activity and enjoy the many benefits of being active.Walking is free, easy to do, and fun! All you need is a safe place to walk, comfortable shoes, and the motivation to get it done.

Warm up by walking slowly for five minutes at the beginning and cool down similarly. Add in some stretches at the end to help improve flexibility. Make sure to walk in safe places (parks, trails, sidewalks) and be careful if you walk near busy areas.

Walking can be done anytime of the day and can be a great way to catch up with a friend or family member. Walking with a partner can not only improve your health, but the health of your partner too. You can help keep each other motivated and accountable. Pets benefit from walking too!

The 2008 Physical Activity guidelines recommend 150 minutes of cardiovascular (aerobic) activity per week. Walking for 30 minutes, five days a week will meet this goal. If you are currently inactive or if that sounds like too much, you can just add in a few minutes of walking here and there. Even an extra trip to the mailbox or an extra trip around the grocery store will add up. Start with a few minutes and increase that amount toward the goal, as you feel comfortable.  

The American Heart Association website has resources available for National Walking Day on their website.