What can you do today to improve your health? Put one foot in front of the other and walk your way to a healthier, happier you. Walking each day is an easy and free way to keep active, and it brings with it a chance to be social. As a general goal, you should aim for 30 minutes of physical activity each day. “Don’t worry if you can’t take a full 30-minute walk,” says Dr. Bridget Hittepole, associate professor at the University of Louisville Department of Medicine and the physician lead for Walk with a Doc. “Small walks throughout the day count. If you have time for a 5-10 minute walk, that counts. Every bit you can get in is good.”
Whether you are walking with a buddy or going solo, get it on your calendar. “Scheduling your walk is a good way to make it happen,” Dr. Hittepole says. “Treat it as an appointment so it is time that is carved out in your schedule.”
With A Friend
Walking gets even better when you share the journey with others. The social interaction combined with the health benefits of walking provide a win-win and can make your workout more enjoyable. Mandy Schaffner has been walking with a group of friends for three years. “We try to walk five days a week in the mornings,” Mandy says. “Monday, Wednesday, and Friday we mix in some weights with our walking, and on Tuesday and Thursday we just walk. It sets the tone for my entire day. I hate when I miss it.”
Having a friend to walk with holds you accountable to show up and can take the emphasis off the exercise as you focus on the conversation and connection.
When choosing a walking buddy, Mandy recommends finding friends who have a similar schedule to yours so that it is easy to set the time and keep your walks consistent.
For Your Health
Walking can help you hit that daily activity goal, and it also provides several other benefits for overall health and longevity. Walking lowers your risk for cardiovascular issues, diabetes, stroke, and cancer. There are also cognitive benefits, including a reduced risk for dementia, says Dr. Hittepole.
Taking your walk outside has additional perks. “Being outdoors specifically has benefits, as time out in nature has been linked to a decrease in depression and anxiety,” Dr. Hittpole says. “Time in nature has also been linked to better sleep, especially getting natural sunlight in the afternoon.”
With Future Friends
The Louisville Hiking Club is another great option for taking your walk outside. The group hikes every Saturday at various locations around the city. It offers a great chance to walk with others in a group and experience the benefits of being in nature.
Walk With a Doc is an international organization that was started over 20 years ago by a cardiologist in Columbus, OH. He invited his patients to walk with him. It was a way to connect outside of the clinical setting and get them moving. Louisville’s chapter started in 2023 and meets on the second Saturday of every month at Waterfront Park. “Each walk event has several components: the physical walk, an educational component – there is a 5-10 minute health talk by the doctor before the walk begins, a social component as you walk with other people, and the chance to spend time in nature,” says Dr. Hittepole. The program is free and open to the public. “We have a variety of people who join us. All ages and abilities are welcome,” adds Dr. Hittepole.
In Weather-Proof Locations
Louisville offers multiple indoor and outdoor options that make walking easy and accessible. “When you walk at the same place, you see the same faces, and you get an opportunity to build community and connection,” Mandy says. When the weather is bad, various locations around the city offer indoor walking tracks, including several branches of the YMCA of Greater Louisville, the Jewish Community Center, and the South Louisville Community center. You can also walk in the mornings at Oxmoor Mall. The mall opens its doors one hour early each day so walkers can get their steps in before shoppers hit the stores.
Louisville also has several unique outdoor walking options. The Louisville Zoo has a walking club that allows members to enter the zoo at 8am before it opens with walking until 9:30am. Membership in the program and access to the zoo for walking is free.
By Tami Pyles
P.S. Check out these areas as well: A Walking Meditative Structure For Reflection And Relaxation – Check Out These Local Labyrinths
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