When it comes to simple ways to stay healthy and workout, don’t underestimate the power of walking! Walking is one of the most popular exercises among adults. And it’s easy to see why.
Know the Benefits
A simple daily walk can help you:
- maintain a healthy body weight
- reduce your risk of heart disease, stroke, high blood pressure, diabetes and cancer
- increase your mental and emotional well-being
- boost your strength
- improve your energy levels, mood, memory and sleep
Walking for Fitness
Walking is a great way to get your recommended 150 minutes of moderate aerobic activity each week. Here are a few things to keep in mind if you're just getting into walking. It's ok to start slowly and work your way up!
- Gear – Start with comfortable clothes and supportive shoes. Clothes and shoes designed for walking or running are best, such as moisture-wicking fabrics and tennis shoes with good arch support that cushion your feet.
- Path – If walking outdoors, you can walk in your neighborhood or at a nearby park. Make sure to avoid cracked sidewalks and uneven turf. When the weather isn't good for walking outside, you can find an indoor track, treadmill or even a shopping mall.
- Distance – Begin with short walks, perhaps 10-20 minutes at a time. Gradually add more distance as you feel more comfortable. You can also break up your walks during the day. Try 15 minutes in the morning and 15 minutes in evening.
- Form – Keep your head lifted, abs engaged and shoulders, neck and back relaxed. Swing your arms to help propel you forward.
Set Realistic Goals
Aim for at least 30 minutes of physical activity a day. If you can't do that much at one time, break it up over the course of a day. It all adds up and is great for your health! Other little things you can do to help achieve 30 minutes of exercise a day include:
- taking the stairs instead of the elevator, even if it's only a couple of floors
- parking further out from the entrance of your workplace, grocery store and other places you visit
- catching up with family or friends by walking while you talk on the phone
- grabbing the leash and taking your dog for a walk
Make sure you listen to your body. If you have any pain or discomfort while walking, you may need to consult your doctor.
Resources for TRS-ActiveCare and TRS-Care Standard
Well onTarget
There are several ways you can track your walks – and get rewarded for it! Use the built-in tracking tools in Well onTarget, which is included at no added cost in your TRS health plan. Or link your smart watch or your smart phone to Well onTarget.
Just by linking a device, you automatically earn points every single day. Your points, called Blue Points, can be redeemed in an online shopping mall for thousands of items, such as home goods, electronics and more – anything that motivates you to keep making healthy choices.*
*You can redeem your Blue Points for merchandise until Dec. 31, 2024. After that, you can use your points for digital retail gift cards.
Resources for TRS-Care Medicare
Walk with a Doc
Walk with a Doc inspires communities through movement and conversation with physician-led walking groups. With an aim to make hope and well-being accessible to all, Walk with a Doc offers a simple, sustainable solution for exercise, health education and social connection. Health care providers ditch their white coats for a ball cap and sneakers. There's laughter, education and communication on a level that is altering the health care landscape.
Find a walk near you or learn more. Click here.