Walking Your Path
As we navigate what feels like another never-ending winter, we know sunshine and ice-free walkways will soon come. Achieving our physical activity goals during the colder months in the upper Midwest can be challenging. Honestly, winter can be quite limiting in what activities we can do. One of these activities, in particular, is walking. A few brave souls get their daily walks in despite the sub-zero temperatures. However, for many, this form of physical activity is better served when the ice and snow have melted.
Walking has tremendous health benefits. It can be a primary driver in one’s weight loss journey, a means to improve cardiovascular health, and even provide the stress relief we need in our fast-paced lives. Walking can be done free of charge on roadways, sidewalks, and walking trails as we approach warmer weather.
Perham Health’s Wellness Trail, allows for a safe, well-maintained option for those looking to get their steps in. This three-quarter mile trail connects to the City of Perham’s Wildflower Trail. Along the Wellness Trail, signage provides further strength and flexibility exercises that you can complete with little to no equipment. Take a moment to learn these movements along the trail as you get your steps in.
In recent years, research has been conducted on what the “ideal” number of steps per day may be. As with many questions in health and wellness, the true answer is “It depends.” We do know that people who get in 7,000 steps per day have a lower risk of all-cause mortality. In happier terms, the more you walk, the longer you may live. Cardiovascular disease is the number one cause of death worldwide. It is also worth noting that middle-aged individuals who walked more steps per day saw a 43% lower risk of diabetes and 31% lower risk of high blood pressure – two primary risk factors in cardiovascular disease.
Some may ask, “Where do I start?” If you have been consistently walking, running, or partaking in any regular physical activity during the colder winter months, follow your regular routine. That said, try to include some outdoor activity to supplement some of the wonderful Vitamin D we can receive from the sun’s stronger rays.
If you want to become active or restart your exercise program, begin slow and work up to longer-duration walks. On average, 2,000-2,500 steps is equivalent to one mile of walking, depending on our stride length. These tips will make an excellent start for those wanting to begin a regular walking program.
The benefits of regular exercise are endless, but it is up to us to get moving. Explore all available options, whether in your neighborhood loop, Perham Health’s Wellness Trail, or even around your yard. Let this spring allow for more activity and, for some of us, be the start of a new healthy habit.
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