Take A Hike…
Did you know that walking may be the single best form of overall exercise that you can do? It seems like there is a common feeling among people that we must break a hard sweat to get a workout. I disagree. I’ve been walking for the last 20 years by myself, with kids in backpacks, strollers, and with dogs. Trekking over hills, on pavement, and through forest trails has enabled me to maintain my health and my sanity.
Recently I had a coaching client who said her ankles bothered her when she walked, so she would avoid that and go to the gym to use the bike a couple times a week. To which I said, “what happens in 20 years of avoiding walking?” Is now the time to give up on the most essential activity you will be needing to be doing for the rest of your life?
I suggested she give up her gym membership, which she rarely used anyway, and start taking a short walk every single day to build up strength in her ankles by working up to her pain free range of motion.
After just a few weeks of this, she is taking longer pain free walks daily and feels better than she has in decades.
For countless reasons, many people have taken to the pavement and trails to find their health and their bliss. Here are a few good reasons to make walking and/or hiking your number one workout.
1 – Getting outside in nature lifts your spirits. Numerous studies indicate that walking reduces symptoms of depression. An immersive walk in nature, like on a hike (some refer to as forest bathing), is particularly beneficial. There is a vibe in nature that we can tap into and become one with. It is peaceful and worry free out there. We could all use some of that.
2- Walking will help you maintain a healthy weight. A daily walk is more doable than the two bouts of cardio at the gym a week. A brisk 30 minute walk can burn 200 calories. Take hills and walk further to increase the intensity and calories burned.
3 – Walking helps to lower blood pressure, blood sugar, and reduce the risk of heart disease.
4 – Walking is a weight bearing activity and therefore strengthens your bones. Plus, it is low impact so it helps to relieve joint and back pain.
5 – Better sleep! Any kind of regular exercise will improve your sleep.
6 – It increases your energy! Even right after a meal you can take a walk and bring yourself out of that comatose from overeating. It also helps you to digest your food better than the couch.
7 – Lessen the risk of age-related memory decline. A study of 6,000 women age 65 and older found that age related memory decline was significantly less in those that walked more. For men between the ages of 71-93, one study reported those who walked more than a quarter of a mile a day had half the risk of dementia and Alzheimer’s than those who walked less.
If you are ready to start a daily walk, make sure you have comfortable and supportive shoes for the journey. I love these saucony shoes and have been using versions of these for years. There is a life to walking shoes, so when you’ve approached 300-500 miles, you should consider replacing them to avoid injury.
Check out some of the beautiful forest trails near you and immerse yourself in the outdoors this summer. I recommend downloading the ALLTRAILS app, so you can have access to maps and a breadth of information about any and all trails to explore in the Willamette Valley and beyond.