By Sydney Ochoa
For many of us, finding time to go to the gym can be challenging, so how can we find a way to incorporate more movement in our busy schedules to stay active? Doctors, scientists, and fitness experts all agree that simply taking the time for a walk is one of the best ways to improve overall health. Lucky for us, Holly Springs has a rich walking community, with local clubs, greenways, parks and more – all of which can help us reach the recommended goal of 10,000 steps per day.
Where did the 10,000 steps a day recommendation come from, anyway? The origin dates back to the 1964 Tokyo Olympics. Shortly before the start of the games, a Japanese company launched a wildly successful marketing campaign for an early pedometer called the Manpo-kei, or the “10,000 steps meter.” The company chose the Japanese character for 10,000, (pronounced “man”), as it visually resembles a person walking. Following this campaign the recommendation of 10,000 steps a day quickly became the global fitness standard.
However, according to the National Institute of Health, “a goal of 10,000 steps a day is commonly cited, but recent studies have shown that health benefits accrue even if fewer than 10,000 steps are taken daily.” Consistency in remaining active matters more than an arbitrary number. The most important thing is to find the right balance for you, and to focus on movement in a way that fits your lifestyle.
There are both physical and mental benefits to establishing a regular walking regimen. Walking regularly lowers the risk of everything from cardiovascular disease and cancer, to depression and anxiety. In fact, studies have shown that those who walk 8,000 steps per day tend to live longer than those who walk an average of 4,000 steps daily.
Setting up a regular walking regime doesn’t only benefit your body and your mind, it can also enhance your social life. Walking in your neighborhood or in a local park can make you feel more connected to the community, and walking with friends and family allows for ample time to connect through meaningful conversations. Bringing your dog along can also provide some extra motivation to get outside and enjoy the outdoors.
One great way to get involved is to join a local walking or running club. We reached out to Dan Henry, founding partner of the Pace Yourself Run Company, a Holly Springs business that provides active lifestyle apparel, nutritional supplements, and custom foot analyses for purchasing the right running or walking shoes. For many Holly Springs residents, running or walking isn’t just about exercise, it’s about connection. “It’s important to put yourself out there and talk to people,” Dan pointed out. “I met pretty much all of my closest friends through walking and running.”
With a walking or running club, group outings are organized nearly every day of the week. But don’t be intimidated by the “run club” nomenclature. In fact, Dan has found that folks hesitate to get involved because they just want to walk; they’re not runners. “There’s going to be someone at just about every event that will share a similar story to yours if you’re going out there for the first time. Everybody is welcome, all different paces, from walkers to runners, and at all different points in their life.”
When it comes to getting started, physicians, experienced runners, or those who walk regularly will agree that it’s best to start out slow. Don’t start off by trying to walk 10 miles or run a 5k. Move at your own pace, and make sure you have the right tools to support you. Dan mentioned that “a lot of people [starting a walking regimen] will wear whatever shoes they have — and that could cause an injury, which will put them back to square one, and now they have to rehab the injury, too.” One way to make sure you’re wearing the right shoes is to take advantage of the 3-D foot scanning machines at stores like the Pace Yourself Run Company. Dan explained that the technology involved in scanning your feet is a great way to have an expert “walk you through the process to find the best fit and feel for you.”
According to the American Psychological Association, “Spending time in nature is linked to both cognitive benefits and improvements in mood, mental health and emotional well-being.” So once you have all the right equipment, it’s time to set out to enjoy nature. As Dan pointed out, “That’s the nice thing about Holly Springs…you can go in any direction and you’ll find sidewalks, greenways, and parks.” In total, Holly Springs has over 10 miles of both paved and natural paths for runners and walkers to enjoy. If you can’t decide where to head first, head to the Holly Springs Parks and Recreation website (hollyspringsnc.gov) where you will find a link to an interactive greenway and trail map.
If you don’t have time to hit the greenways, there are other ways you can incorporate a few extra steps in your day — like taking the stairs instead of the elevator, parking farther away at the grocery store, and if you work from home, you may consider investing in a walking pad for under your desk. Whether you are shooting for 10,000 steps a day or simply want to make an effort to be more active, every step counts. So lace up your shoes, take that first step, and embrace the countless benefits that walking can bring — one step at a time.
