GO FOR A WALK

July 30, 2025
John F. Vannoy, MD
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Regular exercise has been shown to have many health benefits. There is evidence that being sedentary may be an even stronger predictor of mortality than risks factors such as smoking, hypertension, and diabetes. Walking is an easy exercise that most everyone can do and requires no special equipment. The American Heart Association recommends adults get 150 minutes per week of moderate intensity aerobic activity. This can be walking for 30 minutes 5 days out of the week at moderate intensity. A pace where you can still talk but cannot sing is considered a good moderate intensity pace. Walking and other regular exercise has been shown to help with hypertension, heart disease, diabetes, obesity, and sleep apnea. Walking also is helpful in treating depression and anxiety, as well as dealing with routine stress. Regular walking can improve sleep quality and length of sleep. Walking can improve joint pain by strengthening the muscles and helping with weight loss. When starting a walking program, remember to start slow and gradually increase pace and distance. Try to walk every day or at least 3-5 days per week. Try to work up to walking 30-60 minutes each day. If you need to, you can start with just 5 minutes a day.  You can also do several 5-minute walks during the day. Remember some walking is better than no walking.