An easy walk to better health

By Nancy White and
Wendy  Hileman

Sure, we know that walking is good for us but we tend to forget just how good.

We forget the good feelings that come from breathing fresh air, getting the blood flowing and making the muscles tired enough that a good night’s sleep comes naturally. We forget the simple joys of escaping electronic devices and seeing the best that nature offers wherever we may be. The rewards of time to ourselves come at no more  a cost than a pair of comfortable shoes.

We forget the good feelings, too, that our walking gives our doctor:  Studies show this form of easy exercise does everything from helping control weight and blood pressure to decreasing our risk of stroke or heart attack. What’s more, it even helps us avoid gallstone surgery and hip fractures.

In our modern time-challenged schedules, we tend to neglect walking.

That’s why April is Get Moving Month! in the wellness programs California Schools VEBA sponsors for adult employees at more than four dozen participating school districts in Southern California. The emphasis is on getting starting, on building a routine and finding support from others in groups.

The wellness coaches who encourage and advise on this simplest of physical workouts have heard all the excuses on why we are so prone to just blob.

I mean to walk, but the day just gets away from me.

Make an outdoor walk a priority of your day by doing it first thing in the morning.

It’s not as social as going to a gym.

Make it a regular thing with a friend.  You’ll enjoy the conversation and that’s one
way to gauge your pace. You should be able to carry on a conversation while you
stride.

I can get into a walking routine but after a while it seems boring.

You can vary the routine by shifting your route, your pace or spending a few minutes going up and down stairs.  Consider an adventure walk and enjoy our
region’s most spectacular scenery.  Sandiegohikers.com lists the best of the best trails such as Lake Poway to Mount Woodson, Sunset Cliffs, Torrey Pines State Reserve and Cowles Mountain.

It is easy to say “Just set aside 30 minutes” but with my job, the kids and a spouse, I can’t do it.

Well, there are two easy alternatives. Make a walk after dinner a family activity. Take the kids, the spouse and the dog and enjoy a chance to bond.  Or, add steps throughout your day:  Park farther away, visit a colleague at work instead of sending an email, always return the shopping cart and step in place during TV commercials.

Wellness coaches recommend a steady routine. Walk for at least 30 minutes a day, five or more days a week. Try it. It’s so easy and even your doctor approves.

White, a registered nurse with a master’s in public health, is general manager of advocacy programs for McGregor and Associates. The San Diego firm administers health care coverage for 50 school districts through California Schools VEBA. Hileman is a wellness consultant and chief executive of Healthy Adventures Foundation with master’s degrees in organizational psychology, public health and social work.