KNOX COUNTY – Sometimes staying healthy can be as simple as a walk in the park or on a trail.
Walking regularly and briskly can have a whole host of health benefits, the Mayo Clinic said in a report on its website. It can help maintain a healthy weight, prevent or help you manage heart disease and Type 2 diabetes, strengthen bones and muscles, put you in a better mood, and improve your balance and coordination.
“The faster, farther and more frequently you walk, the greater the benefits,” the clinic said.
The U.S. Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity each week or 75 minutes of vigorous exercise.
“The guidelines suggest that you spread out this exercise during the course of a week,” the report said. “Also aim to do strength training exercises of all major muscle groups at least two times a week.”
You can start slowly and then increase your exercise as time goes on.
“Remember it’s OK to start slowly — especially if you haven’t been exercising regularly,” the clinic advised. “You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.”
In a report on its website, Harvard Medical School called walking “the poster boy for moderate exercise.” In some ways, it is healthier than running.
“What goes up must come down,” the school said. “That’s why running is a high-impact activity. Each time they land, runners subject their bodies to a stress equal to about three times their body weight.”
Walkers have a much lower risk of injuries, the report stated. Their risk of injury from exercise is 1–5% compared to 20–70% for runners.
“Make walking part of your daily life,” Harvard said. “Walk to work and to the store. Instead of competing for the closest parking space or paying extra for a nearby lot, park farther away and walk to your destination. Go for a walk at lunchtime instead of spending all your time in the cafeteria.”
Here in Knox County, one place to walk is the nearly 20-mile-long Heart of Ohio Trail. It was part of a project launched in the late 1990s to take abandoned railbeds and convert them to trails.
“There are 19 bridges on the Heart of Ohio Trail as it crosses over the Dry Creek which switches back and forth and meanders on its way to the Kokosing State Scenic River,” the Knox County Park District said on its website. “During the spring, one can view wildflowers such as Dutchman’s breeches, squirrel corn or skunk cabbage. Many species of birds may also be found by trail visitors, such as the red-headed woodpecker and northern mockingbird.”
