Surprising Benefits of Walking for Mental and Physical Health

“Morning Walk” by /\ltus is licensed under CC BY-NC-ND 2.0

One important but often overlooked aspect of a healthy lifestyle and even injury rehabilitation is walking. Walking is a simple way to improve physical fitness and health while reducing the risk of various diseases.

The Benefits of Walking

Physical activity doesn’t need to be complicated. Although walking is often overlooked, science shows that putting one foot in front of the other can have some impressive mental and physical benefits.

It helps to maintain a healthy weight and trim body fat.
Increases energy levels and improves mood, memory, and sleep.
Reduces stress and tension in the body.
It eases joint pain and boosts immune system function.
Improves cardiovascular health and muscle endurance.
Reduced risk of common health problems such as heart disease, obesity, diabetes, and high blood pressure.

You may be asking yourself, “That sounds great, but how much should I be walking to reap all these benefits?”

How Many Steps Should You Get Per Day?

Walking is one of the best low-impact forms of exercise that can be done on a lunch break, while talking on the phone, or to get to your favorite coffee shop down the street.

Although the exact number of steps per day can vary based on age, health, and fitness goals, most experts recommend at least 10,000 steps per day. As a general rule of thumb, the faster, farther, and more frequently you walk, the greater the benefit you’ll experience.

By completing 10,000 steps per day, most adults can burn an extra 2,000–3,500 calories while also reaping the incredible benefits of additional cardiovascular exercise.

Not only is walking a great time to disconnect and unwind, but it will also improve your mental and physical health. 10,000 steps per day is a great goal for anyone looking to jumpstart a healthy lifestyle. However, if you want a more personalized approach, a physical therapist from our clinic in Bethesda can help!

Why Individualized Health & Fitness Programs Are Crucial to Injury Rehabilitation

Health and fitness have never been more prevalent than they are today. From the popularization of “superfoods” like kale and avocado to the birth of new exercise routines like CrossFit and HIIT — the desire to stay healthy and fit is at an all-time high. As a physical therapy clinic in Bethesda and Chevy Chase, this is a positive change that we’re happy to see.

Now more than ever before, people are eating healthier, exercising more, and living a more balanced, holistic lifestyle. While this is a welcomed change, there’s one significant aspect of someone’s overall health that’s often neglected — the individualization of diet and exercise.

Although there are many standard practices for eating healthy and exercising correctly, each person on this planet is unique and has different health needs. For example, someone could eat what most people consider “healthy foods” — such as spinach or broccoli — but it may not be healthy for that individual or their physiological needs.

There is no straightforward, one-size-fits-all approach to health and fitness. Even a seemingly “healthy” program for nutrition or exercise may not be suitable for everyone.

Take someone who exercises regularly and eats a clean, well-balanced diet. While they may be in shape, their diet or exercise might not be a great fit for the individual’s biology, history, medical needs, or genetic makeup. If they were to switch to a program specifically designed to their needs, they would experience a significant improvement in their overall wellness.

This is not to say that eating healthy and exercising more is bad. Instead, to maximize the health benefits, an exercise program should be customized to the individual. This is why injury rehabilitation programs in Bethesda and Chevy Chase are designed specifically for the patient or client. To improve health or recover from an injury effectively, a program must be customized to a patient’s unique fitness level, physiology, and body requirements.