Focus: Wellness - Take A Walk On The Wild Side

Walking as the gateway drug

Photo by Lucas Lenzi on Unsplash

A few months ago, in this post I introduced you to a couple of octogenarians. One of them has a hard time getting out of a chair and certainly can’t get up off the floor without help. The other bikes and rows and skis with abandon. We learned that the major difference between the two of them was exercise. Yeah. That pissed me off, too. I used to disdain exercise. My butt felt just fine on the couch, thank you very much. Not only was it a little bit painful to exercise, but somewhere in the back of my mind I equated it with humiliation. I was (and am) the uncoordinated, lanky kid that was picked last for every PE team imaginable. Exercise just wasn’t for me. Until it was. It started with yoga. Once I tried it, I was hooked. I had tried a million different things to get my body moving, but this one just worked for me. And it made me start to feel a little stronger and a little more capable. That little boost gave me the confidence to try a lot of things, and I actually LIKED some of them! (And, I actually like the feeling of sore muscles now, too… but that may just be a little too much information about me…) You know what does that for most people who are not exercisers? Walking. Walking can be a gateway into a whole life of health, or it can be the one exercise that people are willing to get out and do. Either way, it can save your octogenarian bacon and help you get that old butt up off the floor if you fall.

But walking seems so… usual… Can it really help change your life? You bet it can!

The Benefits of Walking

Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

An American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week.

A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations.

Regular walking has all the standard benefits of aerobic exercise, such as improvements in the heart and circulatory systems, better blood glucose control, normalization of blood pressure and reduction of anxiety and depression.

It reduces pain. It increases blood flow. If you up the pace or the distance, it reduces inflammation and builds muscles - the big ones in your legs that help burn fat and stabilize your foundation.

So, there you go. Walking is good for your health in and of itself. And if it’s the “gateway drug” into a whole world of fitness and health, WOW! It almost seems worth trying, doesn’t it?

But, how many times can you walk around your block, or, in my case, to the duck pond before you go ga ga with boredom? Twenty three. It took me exactly twenty three trips to the duck pond before I was in danger of giving up for lack of stimulation. Thankfully, I found my motivation to keep going in an article that I read. I decided that, if I can make it to the duck pond, I can make it to the finish line of a half marathon. And the challenge was ON! (And, with grace and determination, a friend of mine agreed to try this with me. That meant the world when it came to motivation to go on when training hurt.)

Um… Half Marathon, Jeri? Ain’t Gonna Happen

You don’t have to sign up for a half marathon to keep your walking interesting and challenging. Just about every 5K out there has a duration that allows for walkers. You get to go out on a gorgeous Spring or Fall morning, line up with a bunch of beautiful bodies with enthusiasm that is contagious, take a glorious 3 mile walk with friends and get CHEERED as you cross the finish line, no matter how long it takes! Then, you will be awarded with a medal and, in most cases, a free beer or glass of wine! Talk about win/win (win, win, win)!

Sign up for every 5K you can find! They are a blast and rewarding in more ways than one! I like to walk ’em at a pretty brisk walking pace, but you can find your own pace. And, if you walk enough of them, one day you might find yourself at a trot, or even a run. They are a great way to get out, get some crisp morning air, get your butt moving and end up with a medal for your efforts! Maybe work up to it if you haven’t been out walking for awhile, (and always check with your doctor before you begin any exercise regimen). Get together with friends and start a walking club and walk 3 miles a few times per week for practice before you get out there for your race. The practice can be rewarding, too and connecting with friends is a great benefit, along with all of the other health benefits and a 50% reduction in the effect of your obesity genes!

It’s actually 5K season right now! Jump online and find one in a few weeks and sign up. Then, find a few friends, try this training schedule and get your butt on the road!

Now, if you’ll excuse me, I’m headed out for a 10 mile training walk. I’m walking a half marathon at the end of April. My goal is to complete it in under 3 hours. Regardless, I’ll have better blood flow, reduced risk of breast cancer, strong legs to pick me up off the floor and a medal to add to my collection! I’m off!

Credit: Author