Why walking deserves a place in your daily routine
Megan Miller
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About six months ago, I read the book Built to Move and there were several powerful takeaways. The one that continues to stand out is the importance of walking. It’s such a simple, accessible form of movement, yet it's often overlooked in favor of more intense workouts or activities that may be viewed as more exciting. I remember wondering why my mom went on walks when I was younger, yet now I try not to go a single day without one.
Many of us are participating in the STEPtember Step Challenge right now - our month-long challenge of aiming to hit 11,000 steps per day. That goal can feel overwhelming, especially if walking for exercise isn't a normal part of your routine. But that’s exactly why we’re putting the spotlight on walking this month.
Walking is something most of us can do, almost anywhere, and it truly adds up. Not to mention, the goal of this challenge isn't actually for it to end on September 30th, but for it to become your new norm. Each challenge we do at the gym aims to build in a new habit that you can continue to carry with you for the long-term.
To be clear, walking isn't the only form of movement that matters. Strength training, mobility work, and other physical activities all play an essential role in your health. But this month, we are focusing on walking because it is accessible, simple, and has incredible health benefits.
Why walking matters
As highlighted in Built to Move, walking offers a wide range of physical and mental health benefits. It helps protect us from:
Obesity
Type 2 diabetes
Heart disease
Osteoporosis
Colds and flu
Depression and anxiety
It also actively supports:
Joint mobility and bone density
Healthy blood circulation
Better sleep
Improved mood and mental clarity
These are essentials for long term health and quality of life.
The science behind it
One of the standout stats from Built to Move was a major 2020 study conducted by several national health organizations, where researchers compared the effects of walking 4,000 steps versus 8,000 and 12,000 steps daily. The findings were profound: 8,000 steps/day was associated with a 51% lower risk of death from all causes. While 12,000 steps/day increased that benefit to a 64% lower risk. This is powerful evidence that simply moving more can literally add years to your life. As we often talk about here at Rise, we want to do the work in our 40s, 50s, 60s, so we can continue to thrive in our 70s, 80s, 90s and beyond.
Walking is a daily investment in your health
Walking might not feel like the most exciting activity, but adding just 15 to 60 minutes of walking per day is one of the most effective, low barrier ways to improve your health and longevity.
Even on days you’re not strength training at Rise, staying active is essential. Walking is something you can do almost anywhere. Don’t underestimate it. Make a priority to get it in. Your future self will thank you.
If you’re struggling to hit your step goals or want some accountability, we are always here to help. As with anything, you simply have to put one foot in front of the other to make forward progress. We'd love to help you get there! Schedule a Free Fitness Consultation with us today to learn about how we can help you on your journey to health and fitness.