Getting started on an exercise routine can be both difficult and intimidating. You may have asked yourself, “Where do I even begin?” As a personal trainer, I often get asked this question, too. My answer is almost always the same — begin with a walk! Walking has incredible benefits for our bodies, including regulating blood pressure, increasing cardiovascular fitness, and building up our immune system.  

According to the European Society of Cardiology (ESC), “the more you walk, the better.” In a study conducted by the ESC, research showed that walking significantly reduced participants’ risk of cardiovascular related diseases. Walking also shows excellent benefits for our mental health, including improved mood and increasing concentration and focus. 

The next question as a personal trainer that I usually get asked is, “How long and how often should I be exercising?” And once again, my answer is almost always the same — any time you can devote to your exercise routine counts! So, if you find yourself with just 10 or so minutes to get out for a quick walk around the block, that counts! If you’re a goal-oriented person, a typical individual should aim for 8,000 – 10,000 steps a day.  

Be sure to wear sneakers that are supportive and comfortable and talk to your doctor if you think you would benefit from orthotics for extra comfort. It’s also important to wear breathable clothing, pack a water bottle and wear sunscreen if walking outside. Keep in mind that a general recommendation for hydration is to drink at least ½ of your body weight in ounces of water per day. When exercising, it’s smart to increase these ounces since you’ll likely be working up a sweat. Pairing your walk with a great playlist or podcast makes time fly by. You may want to consider having a walking partner, too. Having someone for accountability is helpful and great conversation is a bonus! 

Here in Central Florida, we have so many beautiful walking trails and outdoor parks. Ward Park, just behind the Center for Health & Wellbeing, is an excellent place to walk; you may even see some of our local wildlife too. Be sure to check out the labyrinth in the park, too. It’s a great place for a meditative walk and it encourages relaxation and stress relief.  

You can also walk around CHWB’s outdoor track; 4 laps = 1 mile. According to the National Park Service, walking in nature reduces inflammation and boosts your immune system, which decreases the risk of certain diseases and cancers. For those of us who prefer to walk indoors in the air-conditioning, CHWB offers a walking track on the second level; 12 laps = 1 mile. Both CHWB walking tracks are free and open to the public, no membership required!  

It’s important to remember that our bodies are greatly benefited by movement. Walking, swimming, dancing, stretching, and lifting are all excellent examples of ways we can move. When my clients and attendees in the CHWB programs I teach ask me what the best type of exercise is, my answer is almost always the same — the type that you enjoy the most! Our bodies are so deserving of care and one way to care for ourselves is to exercise routinely. Put on those walking shoes and get those steps in!