The Benefits of Walking (and Great Gear for Walking Better)

The good weather is just around the corner. Getting outdoors in the sunshine and starting a daily walking routine provides great health benefits. Let’s explore the perks of walking and check out important gear to make your walk both comfortable and safe.

Walk for Your Life

Walking offers a variety of remarkable health benefits.

Research indicates walking is great for cardiovascular health, for example. Regular, moderate walking reduces the risk of cardiovascular events by 31% and lowers the risk of dying from cardiovascular events by 32%, according to Harvard Health. Even people who walk as little as 5 ½ miles per week at a pace as slow as 2 miles per hour can enjoy cardiovascular benefits, though those who walk farther and faster accumulate greater protection.

Walking also can boost your immune system. A study of 1,000 people found walking at least 20 minutes a day, 5 days per week resulted in 43% fewer sick days, according to Harvard Health. The same study suggested regular walkers experience shorter, milder symptoms even if they become sick.

Other research indicates seniors who regularly walk are 28% less likely to become disabled and 18% less likely to have had any episode of physical disability, according to Harvard Health.

Walking is good for your mind, too. Studies show replacing roughly one hour of sitting with around one hour of moderate physical activity — such as fast walking — can reduce the risk of depression and lessen cognitive decline in older Americans.

Gearing Up

Being ill-prepared can make walking feel like a chore, so it’s crucial to choose the right gear.

Good shoes are essential. Steer clear of flip-flops and boots. Instead, go for shoes specifically designed for walking. Make sure your shoes sturdily support your feet while allowing adequate movement. Pair them with comfortable socks made of sweat-wicking fabric. Avoid cotton socks, which can retain moisture and make your feet clammy

It’s also important to choose the right shirt and pants. Sweat-wicking fabric is a must here, too. It’s best to wear a long-sleeve or short-sleeve shirt — skin-baring tops allow too much sun exposure. Make sure your pants are neither too loose nor too tight; a good fit will help you move with ease. Depending on the weather that day, you may need to layer up. If so, you should wear a well-fitted, sweat-wicking base layer. From there, add a layer of insulation — such as a wool shirt. You may also need a weatherproof outer layer, such as a jacket. Remove layers as needed to avoid overheating. No matter what, remember to wear bright colors and, at night, reflective stripes to stay visible to drivers.

Headgear can enhance your walk as well. A simple visor will shield your face from the sun, but more substantial options such as a sun hat will offer more protection — though at the risk of causing worse “hat hair.” Keep a rain hat handy for drizzly days.

Avoiding sunburn is key. In addition to wearing sun-blocking clothing, don’t forget to apply sunscreen to any exposed areas of skin. The U.S. Food and Drug Administration (FDA) recommends sunscreen with a sun protection factor (SPF) of 15 or higher. Wear UV-blocking sunglasses to guard your eyes, too.

Be sure to bring a water bottle along to stay hydrated — especially for a longer walk.

Finally, remember to stay vigilant against COVID-19. Wear a facemask if you’re walking indoors, or if you’re walking outdoors around other people. You can check the State of Georgia website for the latest guidelines.

So, are you ready to add walking to your daily routine? Gear up, head out and seize walking’s amazing benefits today!

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