Step into health: Five tips for the path to well-being – News

Written by: Katherine Kirk
Media contact: Hannah Echols

Hiking is popular because it is accessible to almost everyone and can improve both mental and physical health. Hiking is an everyday activity that offers numerous benefits. It is accessible to almost everyone and can improve both mental and physical health. Experts at the University of Alabama at Birmingham have studied the benefits of walking and offer five tips to get you started.

“There are many ways people can adjust their walking session, including changing intensity, duration and terrain,” said Kelley Pettee Gabriel, Ph.D., professor in the UAB Department of Epidemiology and associate dean for research at the School of Public Health. “No matter your age, exercise ability, or environment, you can reap the benefits of walking.”

Walking or rolling in a wheelchair benefits everyone as it promotes overall health and well-being. It helps control weight, reduces the risk of disease, including heart disease, and improves overall physical and mental well-being.

“Our bodies are designed to move; Exercise releases endorphins, which makes us feel happier and clearer,” Gabriel said.

Find a safe environment

Walking is a good starting point for improving health because it doesn’t require a gym membership or a lot of equipment. Gabriel says the first step is to find a safe place to go. Depending on the person and where they live, this could be a public space or a neighborhood.

“You can run anywhere: on the treadmill, on a trail, in your neighborhood or at a local mall,” Gabriel said. “Safety is the most important thing. If you’re uncomfortable, you’re not going to get a good start.”

Choose a well-lit area, especially for early morning or evening walks. Good lighting helps hikers see the path and makes the hiker visible to others. The National Highway Traffic Safety Administration recommends obeying traffic laws and staying away from traffic as much as possible when sidewalks are not available.

Kelley Pettee Gabriel, Ph.D., says walking benefits everyone because it promotes overall health.Plan your walks

When starting to walk, Gabriel suggests planning ahead to ensure consistency, safety, and motivation. She suggests using a calendar to plan walks and walk at the same time to maintain accountability and avoid scheduling conflicts.

“Decide each time how long or far you want to run,” Gabriel said. “You may want to start with 15-minute walks and work your way up to 30 minutes or longer. Life can be unpredictable. So if you miss a walk, don’t be discouraged. Just adjust your schedule to get back on track.”

Exploring new parks, hiking trails or other parts of the city makes for exciting walks. Gabriel suggests starting with shorter walks and gradually increasing them as fitness improves.

Track your steps

Pedometers or fitness trackers can vary in features such as sleep and heart rate tracking; However, Gabriel says a simple pedometer is all you need to get started.

“A pedometer is useful for tracking distance,” she said. “Approximately 2,000 steps equals one mile and can therefore be used as a measurement.”

TBrent Haverstock, DPM, recommends visiting a reputable running shoe store for evaluation before selecting a hiking shoe.Creating steps can help individuals set goals and monitor progress. Studies have shown that about 7,500 steps per day, or 30 minutes of moderate physical activity, meets public health guidelines; However, individuals can set a goal and gradually increase it as their activity level increases.

Start slowly

“When I give advice to those just starting out with walking, I always recommend starting slowly,” Gabriel said. “Walking doesn’t have to be a competition, so you can go at your own pace.”

Start with 10- to 15-minute walks to help the body gradually adjust to the new activity without overwhelming it. Warming up with gentle stretches can help prepare muscles and promote gradual improvement.

Light stretching exercises before and after a walk are beneficial, especially if the walks become longer. This helps prevent injuries and pain that would prevent someone from walking regularly.

Adequate fluid intake before, during and after a walk can contribute to overall health and performance. Gabriel recommends bringing a water bottle before and after your walk or keeping one in the car.

“Overall, observe how the body feels during and after walks,” Gabriel said. “If pain or discomfort occurs, slow down or take a break. It’s important not to put too much pressure too early.”

Stay comfortable

To stay motivated and have a good walk, you need to feel comfortable by wearing the right clothes.

“Depending on the weather, wearing layers allows for easy adjustment to stay warm or cool,” Gabriel said. “Some may like a moisture-wicking fabric to keep sweat away, but anything you feel comfortable in is good hiking clothing.”

When walking outdoors, it is important to protect your skin from UV rays. Gabriel recommends applying sunscreen or wearing a hat.

Investing in a pair of comfortable, supportive hiking shoes can prevent foot pain and injuries. Brent Haverstock, DPM, co-director of the Advanced Limb Preservation Clinic at UAB, recommends choosing a running shoe for walking, as running shoes often provide more support. He suggests visiting a reputable running shoe store to have your foot properly measured and assessed.

“Because there are numerous shoe options, it’s important to find what feels comfortable and fits your needs,” Haverstock said. “Running shoes typically last 300 to 500 miles, so I recommend replacing them every six months. However, you may need to replace them sooner if the tread and heel show signs of wear.”