In the middle of winter, with poor weather conditions often making it difficult or unpleasant to be outside, no one could blame you for slowing down and eliminating your daily walks. In fact, if you’re no longer walking the distances or time periods that you used to- especially when that was virtually all you could do during the height of the pandemic- you’re not alone. Axios recently reported that there’s been a steep decline in the amount that Americans are walking these days. From 2019 – 2022, the amount Americans are walking appears to have fallen by 36%. While there are many potential explanations for this (including the rise of remote work and the fall in commutes), it’s not a trend to ignore. The reality is that walking is the most accessible, inexpensive form of physical activity and movement in which the majority of us can participate, and more and more, scientific evidence points to the critical value of walking to keep us healthy as we get older.

A recent article in USA Today provides a good overview as to why you need to be walking as part of your daily routine. Whether you’re trying to lessen your risk of such chronic illnesses as high blood pressure or heart disease, or you want to lower your stress levels or improve your mood, walking just 4000 steps a day can put you on the path to better health. As one physician succinctly put it, “Walking is just the gateway to better physical fitness.” 

And if you can pair your walking with a bit more effort, there are even more payoffs. We previously cited a study in The British Journal of Sports Medicine that found an association between a faster walking speed and a decrease in your risk of developing Type 2 diabetes. Even if you just gradually increase your walking speed you can gradually lower your diabetes risk, which in turn can potentially increase your life span, as diabetes is associated with an increased risk of heart attack, stroke, and even some types of cancer. Or, if instead of increasing your pace you can focus on your breathing while walking, you can lower your levels of stress, improve your mood, and potentially help yourself sleep better at night. Consistently walking and increasing your time and distance can also help protect you against chronic inflammation, another contributor to serious illness, and poor sleep quality.

Finally, if you’re feeling ambitious and want to strive for the goal of 10,000 steps a day, take a look at how author Ester Bloom intentionally and creatively fits this into her daily routine.  Or, if time does not permit that, you can at least make your daily walking routine more productive and valuable by combining it with other types of aerobic and strength-building exercises. For a wide variety of walking workout routines, put on your sneakers and peruse your options here.