Movement is medicine: Walk your way to better health

If being healthier or getting in better shape is on your to-do list, walking is a good way to get there.

Research shows that regular walking (at least 150 minutes per week) can help you think, sleep and feel better, reduce your risk of heart disease, improve emotional wellbeing, boost bone strength, and improve your memory, blood pressure, cholesterol and blood sugar levels.

According to the cardiology team at Endeavor Health, movement is medicine. The heart, like any other muscle, needs exercise to make it stronger. Though it may sound counterintuitive, stressing the heart through exercise is a good thing.

Exercising prompts the heart to pump more blood through the body, giving other organs the nutrients they need.

For heart patients looking to add exercise to their routine, walking is often the easiest and most accessible way to achieve that goal. Just make sure your doctor is aware before you start.

First, figure out your target heart range. Age, gender and resting heart range determine the target heart range.

Then, schedule three or four 30-minute walks each week, including a warm up and cool down. After a week, gradually increase the intensity of your effort.

As the heart grows stronger, it can take longer to get to the original target heart range. You may re-evaluate to see if your resting heart range has changed and adjust your target heart range accordingly. That’s a good thing, because that means your heart is becoming more efficient.

The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity spread throughout the week.

Exercise is an important part of recovery for people with heart disease. Issues such as joint pain, injuries and medications may require some caution when it comes to exercise. Be sure to talk to your physician about your fitness plan before you start.

Some other key tips to remember:

• Get a good pair of shoes.
• Stretch before and after your walk.
• Stay hydrated.
• Be aware of your surroundings and the terrain. Safety first.
• Change up your walk to keep yourself motivated.

Walking with a friend can help you stay on track to reach your fitness goals. If you don’t know of any walking groups, start one with your friends or neighbors.

There’s also the Take A Hike Challenge, an 8-week walking challenge sponsored by the Conservation Foundation and Endeavor Health. Find what inspires you to walk more, whether it’s friends, a challenge or a great podcast, and get started.