Underappreciated, Undervalued, Underutilized ………

WALKING!!

Unfortunately, we live in a day and age where the majority of us live very sedentary lifestyles. Most of us are sitting at desks, working on computers, barely getting a few steps in every hour. A step count of less than 5000 per day is considered sedentary. I’ve worked full days in clinic, seeing 20 or so patients, walking back and forth from my office to patient’s rooms and have not gotten to 5000 daily steps. So, getting there does take some effort. A threshold or daily goal used by many fitness apps or programs is 10,000 daily steps.

Whether you are currently underactive and can benefit from any new physical activity, or you already have a strict fitness routine…there is an added benefit in the simplicity of walking.

Walking daily has been shown to help normalize elevated blood pressure. There is usually a long-term effect of a decreased resting heart rate indicating likely improved cardiac function. Consistency here is the key to reaping these benefits.

Additionally, there are known benefits to simply being outdoors, getting fresh air, letting the sunlight hit your skin and face. We know during winter months there are more reports of depressed mood due to decreased daylight hours. Let’s combat that as much as we can!

I recently had major abdominal surgery and was urged by the surgical team of one main thing to start as soon and as aggressively as possible. What was that you may wonder? Walking! As a physician I know of the importance of walking in recovery but I was surprised how adamant my care team was.

“Be sure to get up and walk around!”

I replied: “Can I wait for my foley catheter to be removed?”

“It will be soon but you can walk with it, the nurse will help you.”

I realized quickly that to get all my organs working as normally as possible- my bladder, my stomach, intestines, that I had to get up and walk. The hardest part was initiation of the process, getting out of the hospital bed, getting all the wires and catheters out of the way, overcoming the initial pain and discomfort. But no doubt, within 10-30 mins of completing those hospital ward laps, I felt rejuvenated, more energetic and less stiff. Not to mention my first bladder void post catheter removal and my first bowel movement at home a few days later were all within a few minutes of a good walk.

The main response from people about the cause of the inability to get sufficient walking in daily would likely be limited time. Despite hours and hours binge watching shows, surfing the internet or sifting through our favorite social media platform, we somehow can’t find the time for some basic physical activity. I’m guilty myself! But…. here is the great thing! Walking is a great activity in which we can multitask! Have a friend or relative you’ve been meaning to call, a list you have to make in preparation of an event or trip, groceries to order, a book to read or podcast episode to listen to…. all of this can be completed during your allocated walk time! So, let’s work on it!