By Claire Brinsden Jordan
We first experience the wider world around us by taking our first steps… walking. Sometimes we forget that it’s still a wonderful way to view our surroundings and enrich our lives. Walking is exercise in its simplest form. It is accessible and inexpensive. It does not involve fancy equipment, just a good pair of walking shoes. You don’t need a gym membership or special instruction, though good posture is helpful. Walking fits into any schedule and any location. Most importantly, walking offers a myriad of health benefits for people of all ages and fitness levels.
Cardiovascular Health
Just 30 minutes of brisk walking can reduce the risk of heart disease and stroke by improving circulation and lowering blood pressure. It can even help strengthen heart muscles.
Weight Management
Walking regularly at a brisk pace helps to maintain a healthy weight by burning calories, boosting metabolism, and regulating blood sugar levels.
Mental Health
Walking is a form of moving meditation, reducing stress, anxiety, and depression by releasing the “feel good” endorphins.
Joint and Muscle Health
By engaging major muscle groups in the legs and core, walking strengthens the body without stressing joints. And it encourages the circulation of synovial fluid, which lubricates the joints.
Bone Health
As a weight-bearing activity, walking stimulates bone formation, which can reduce the risk of fractures and prevent osteoporosis as you age.
Immune Function
Walking increases blood flow, circulating immune cells throughout the body to fight infection, and if done outdoors in the sunshine, boosts vitamin D levels too.
Sleep Quality
Walking regularly can promote deeper, more restful sleep by helping to regulate your circadian rhythm, the sleep-wake cycle.
Brain Function
The increased blood flow to the brain when walking improves memory, focus, and overall cognitive function. It can also reduce the risk of Alzheimer’s and dementia. Walking is a great way to clear your head, enhancing creativity and problem-solving.
Social Connection
Walking with a friend, family member, or colleague provides positive social interaction by encouraging meaningful conversation and personal connection, reducing feelings of loneliness and isolation.
Spring in South Pinellas is the perfect time to enjoy our fantastic walking trails. The Weedon Island Preserve Trail is a 4.5-mile loop of boardwalks and natural paths that feature beautiful surroundings and abundant wildlife. Also, part of Weedon Island Preserve is the 1.9-mile Boy Scout Lake Loop trail with a well-maintained dirt path, and the 1.6-mile Upland Trail and Bay Boardwalk loop, which is paved. In the Boyd Hill Nature Preserve is the 3.2-mile Main and Lakeside Trail Loop along the shores of Lake Maggiore featuring plenty of wildlife and great views of St Pete. Please note that these nature preserve trails do not allow dogs if you are planning to bring your pooch on a walk. The 1.1-mile walk on the St Pete Pier offers a prime spot for sunrise or sunset walks. The 3.9-mile Vinoy Park trail is paved and includes beautiful views of Tampa Bay. The Fort De Soto Park nature trail is a 1.4-mile loop featuring incredible scenery and plenty of wildlife. If you want to “blaze your own trail,” find a route around your neighborhood that is safe, or plan a walk to your favorite restaurant or coffee shop.
If you prefer to walk solo, you can add some interest to your walk by listening to music, an audiobook, or a podcast. There are over 4 million podcasts available with subject matter ranging from health and science to crafting, cooking, politics, and the paranormal. In other words, there is something for everyone! Most podcasts last 20-40 minutes, so they’re a perfect length for shorter walks. You can also take photos along your route as you encounter nature, wildlife, landmarks, and objects.
If you want to help keep our community clean, try “Plalking,” or picking up litter while walking. My husband “plalks” every day and has now picked up over 40,000 pieces of trash. It really adds up over time! Trash along the waterfront and in our waterways is especially harmful to wildlife, so plalking is a great way to protect them. Why not start a plalking group and enjoy the company of others while helping our community?
For a more intense workout, you can incorporate squats and lunges into your walks or perhaps pause halfway to add some planks and push-ups. Along the Vinoy Park trail near the tennis courts there is outdoor exercise equipment where you can stop for some strength training before continuing your walk. Walking is an excellent way to warm-up and cool down before and after other exercise.
From boosting cardiovascular health and supporting weight management to improving mental health and enhancing brain function, walking is a simple and fun way to stay healthy. Whether you walk alone for solitude or with others for social connection, walking is a low-cost, low-impact exercise to boost your overall well-being. You can start with short walks and work your way up to longer walks. Wear comfortable shoes that fit well and support your ankles. Pay attention to your posture by keeping your head and chest up and shoulders down. Don’t forget to stay hydrated. There are so many beautiful places to walk in South Pinellas, so lace up your shoes and hit the trails!