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Step Out for your Heart and your Mind

A photo collage of people walking outdoors.

Summer in the Puget Sound is one of the best times to lace up and head outside for a walk. Regular physical activity has numerous benefits: elevated mood, increased energy and improved quality of sleep to name a few. Walking can be a great choice for just about anyone as it is a low-cost and easy way to be active. Warming temperatures and increased hours of daylight also offer more opportunities to step out.

The American Heart Association recommends adults get at least 150 minutes of physical activity per week, ideally spread throughout the week. That breaks down to a 30-minute walk, five days a week. If that doesn’t work for you, find a schedule that fits better, like taking longer walks on the weekend.

“We are fortunate to have so many beautiful places to walk in our region,” said Shahriar Heidary, MD, cardiologist, Sea Mar Community Health Centers and board president, American Heart Association, Washington. “Some of my favorites include Discovery Park, Kubota Garden, Alki Beach and along the Seattle Waterfront.”

In addition to the many positives of walking as an activity, being out in nature has its own benefits, too. Science shows that spending time outdoors can reduce stress and anxiety while also boosting happiness. “Saying hello to other walkers, looking for wildlife along your path, practicing gratitude for what you have, it can all make you feel more engaged and connected,” said Heidary.

If you haven’t been active in a while or have health problems, you may want to check with your health care provider before embarking on a new exercise program. In general, only about one in five adults currently gets enough exercise to maintain good health. If you are among the people who need more physical activity, walking is great. Start small. Focus on walking five or 10 minutes and, once that feels manageable, gradually increase time or distance. It’s important to remember to stop immediately if you experience any heart symptoms and check in with your health care provider.

For all walkers, it’s important to find the right shoe to support healthy feet. Look for footwear that provides support and cushioning and pay attention to arch height. Ensure the shoe is flexible enough to bend near the ball of the foot and offers stable heel support. You’ll also want a heel thick enough to absorb shock. “I recommend having your shoe size measured by the professionals and do it at the end of the day when your feet tend to be the largest. Don’t forget to try shoes on with athletic socks similar to what you will wear during your walks,” adds Heidary.

Staying motivated for fitness can sometimes be a struggle but keeping active is crucial to maintaining long-term heart and brain health. Signing up for a charity walk, like the American Heart Association’s Puget Sound Heart and Stroke Walk, adds a date to your calendar and sets an appointment for fitness. “Your steps will not only benefit your own health, you will help others at the same time. It’s a win-win,” said Heidary.


Valerie KochContributor Valerie Koch is Senior Director of Communications and Marketing at American Heart Association Washington.

Photos courtesy of American Heart Association.

Posted in Fitness

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