Walking is the most underrated form of physical activity!

Definitions:

Physical Activity: any movement that’s carried out by muscles, thus requiring energy
- E.g. walking from the front door of your house to the mailbox at the end of your driveway

Exercise: planned, structured, and repetitive movement intended to improve or maintain health/fitness.
- E.g. Taking a ¼ mile walk around a track because you want to get your heart rate up

Benefits of Walking:

Gentle mobility for the lumbar spine (low back): the rotational movement at your trunk keeps the joints in your back lubricated
Bone Loading: when taking a step, we put force into the ground and the ground puts force back into us (if it didn’t exert force back into us, our feet would be sinking). This impact helps keep our bones strong.
Heart Health: walking requires use of our large muscles in a cyclical pattern, whether we’re walking for exercise or to get from point A to point B, our heart gets stronger by needing to supply blood to so many areas.
Vitamin D: Okay, this isn’t a direct result of walking. If you’re walking outside and the sun is shining, your body is absorbing a vital nutrient that assists in creating stronger bones, reducing risk for heart disease, and improving immune system functioning.

What’s the best way to start?

Make sure that it’s safe for you to begin a new physical activity or exercise regimen by consulting with your physical therapist or physician.
Slow and steady wins the race: if you haven’t walked for more than 10 minutes a time in the past month or two, start by taking 2, 10 minute walks in a day. In a week, increase your time to 15 minutes, repeating for a second time in a day- do this for a week. Continue this pattern increasing your time by 5 minute intervals up to a single 20 minute walk/day.
- The point is not to increase your time or distance too drastically or before your body has acclimated to the new activity level. You’ll know you’re acclimating when it gets easier to talk or sing and walk at the same time or when your body is no longer sore after your walks.
- Don’t forget to take rest days if you are experiencing muscle soreness from this activity.

When in doubt or if some part of your body starts bothering you, give us a call! Our team of Doctors of Physical Therapy, Physical Therapy Assistants, and Athletic Trainer will be more than happy to help at Loudoun Sports Therapy Center!

By Candace Harding, PT, DPT