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The American Heart Association wants to help more people experience these benefits, which is why, since 2007, they have declared the first Wednesday of April to beNational Walking Day, with this year’s tagline being “Walk More. Stress Less.” The main purpose of the campaign is to simply raise awareness of the benefits of moving more.
“Walking is a simple way to add more physical activity to your day, and the benefits go beyond physical health,” says Monik Jiménez, Sc.D., S.M., FAHA, an American Heart Association volunteer and instructor at Harvard T.H. Chan School of Public Health, in apress release. “Getting the recommended amount of physical activity each week, which can be achieved through walking, is linked to a lower risk of diseases, stronger bones and muscles and improved mental health.”
According to the2018 Physical Activity Guidelines for Americans, the recommended amount of physical activity Jiménez is referring to is 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week—plus two days a week of strength training.
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If you’re not getting anywhere near those goals, simply start where you are. Fifteen minutes a week is better than none—then go up from there. It’s also OK to split up your physical activity. For example, if you don’t have time to do 30 minutes all at once, do 10 minutes three times during the day.
If you’re recovering from an injury or just want a more chill walking workout, trywalking meditation. Essentially, walking meditation is bringing your attention to your current state—feeling your feet touch the ground with each step, noticing your posture and how it feels to move your body. You can also use walking meditation to notice things in nature if you’re walking outside.
Want to participate in this year’s National Walking Day? The AHA provides some ways you can do so:
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