That’s right. I’m a walker.

Let’s face it: you hardly ever hear anybody bragging about being a “walker.” By “walker” I mean someone who walks for recreation and fitness–not the nickname for the post-apocalyptic zombies on TV, just to be clear.

Running, on the other hand, is a craze. Everybody and their brother is a “runner.” I like to say I’m a runner (even though if this were the seventies, I’d definitely be called a “jogger”–and I do resemble a zombie a little more than an athlete sometimes).

Walking is definitely the much less sexy cousin to running. But as someone who does both–as I mentioned before, I run on the slow side–I have to tout walking as the all around winner for the most beneficial activity that almost EVERYONE can do.

I guess I’m finally old enough that walking does feel like exercise and not just killing time strolling around. Of course pace makes a difference, but as I’ll discuss later, I think ALL walking is good for you.

When we go on family trips, I’ve had made lasting memories walking with my entire family–young and old–on hikes or recreational walks. My seventy-five-year-old father is still an avid walker (if a little on the fast side), and I’ve spent some lovely mornings walking with him on the streets of my hometown.

Find out what you’re missing in the car…

I live in a historic section of another Tennessee town, and there is always something to discover on my walk about the gorgeous architecture right in my neighborhood. I’m tuned in to the nuances of the seasons and weather changes. We have a long humid season here in the South, so there’s much to celebrate when the air crisps up and the sky gets a little bluer.

I see many of the same people over and over and have come to look for them and their pets. I run into neighbors I would otherwise never see. And importantly, I get a little hit of endorphins. Best. Drug. Ever. The benefits go on and on.

I believe walking even benefits your community. More people walking puts more eyes and ears on the street and deters crime. There are so many details we never see from our cars, good and bad. Getting out and walking and encouraging others to do so builds a sense of community pride and ownership.

There are even people who walk (or jog) and pick up trash as they go. They’re called ploggers. The trend has been slowly making its way from Europe to the US. I think it’s the third best thing to come out of Sweden (after IKEA and Volvos, of course). I keep threatening to try to start this where I live. You get deep knee bends AND cleaner streets! Win-win!

All fitness levels welcome!

Walking is great cardio exercise that’s free to everyone and can be started at any age, any fitness level. I appreciate this fact more every year as expensive gyms and fitness clubs spring up. They are great and serve a purpose, but no one should forego regular beneficial exercise on account of the cost factor.

I do highly recommend, if the budget allows, getting fitted for some good shoes, but at the same time, I think if you don’t try to do too much too soon, you’ll avoid most of the common pitfalls like the type of injuries I sustained in some of my rushed race training. Moderation, as is true in so many areas, is key. If you can swing it on the front end, however, I believe a periodic shoe purchase is more than offset by the health advantages.

It may just be a miracle drug…

This is a purely anecdotal, but I am convinced more and more each year that daily walking is an amazing health tonic.

My next door neighbor (74 years young) who doesn’t own a car probably walks at least five miles every day. While my “healthy” family and I have suffered colds, flu, stomach bugs and sinus infections, among other things, in the ten plus years I’ve known him, he’s barely been sick for more than a day or two at a time and hardly that!

I have to chalk it up at least in part to the walking. He eats a typical bachelor diet at best and takes a garden variety multivitamin, and I’ve never seen him use hand sanitizer or take anything stronger than an ibuprofen. He doesn’t walk for fitness—just simply to get from point A to point B, and keep up with all the neighbors.

Fresh air and sunshine, not to mention time away from our screens and time to appreciate our surroundings is something we all seem to need more than ever. So let me encourage you to step away from the computer put on your comfiest shoes and start slow. But be consistent. And by all means be safe. Wear bright clothing. Watch out for cars and assume they’re not watching out for you. Go with a buddy, and avoid unsafe areas, but get out there and walk at least three days a week, or even better—every day!

Here are my top 10 tips for learning to LOVE walking: 

1. Use the buddy system.

There’s safety in numbers. An extra set of eyes to watch for traffic pitfalls could save your life. It’s a lovely bonus to have someone to talk to. And someone to hold you accountable to go ahead and put on 12 layers and go anyway when it’s 25 degrees outside. 

2. Use a mapping system.

You can keep track of your progress, set goals, let others know where you’ll be, and get encouragement. Even know when it’s time to buy new shoes! It’s amazing how consistent mileage piles up, and spurs you on to achieve new goals. It’s ideal when you travel also. There are often suggested routes that other runners/walkers have already vetted.

3. Be sure to schedule walking when you travel.

It’s the absolute best way to explore new cities/towns. Memories you create while seeing everything on the street level are better than souvenirs. Also walking when you travel keeps you sticking to your routine, so as not to (pun alert!) lose your stride. And since there’s no special equipment, you can do it wherever you go.

4. Wear good shoes.

Perhaps they’re not quite as crucial as for running, but good shoes can protect you from injury. They’re also great motivation to keep going if you like a good excuse for a new pair of shoes. Most shoes need to be replaced at somewhere between 300-500 miles. Also be sure to size up for foot swelling that occurs during exercise. There are a number of athletic shoe stores that specialize in fitting walkers and runners in the right shoe to correct gaits and prevent injuries.

5. Be consistent.

The best results will come with consistency. Eventually you won’t have to make yourself go. The habit will take hold, and after experiencing all the benefits with regularity, it will become one of the highlights of your day.

6. Don’t be afraid to shake up the routine.

Get to know the streets of your town. But change it up when you’re bored. Reverse the route or explore new areas… with caution.

7. Stop and smell the roses.

The beauty of walking, not running, is you’re not so bound by the time clock. Take the time to visit with neighbors, help an elderly person across the street, or stop and really look at beautiful flowers, clouds, trees, etc. Don’t miss one of the best benefits of walking: slowing down for a bit. 

8. Check the weather.

Be sure to look at temperature AND humidity. Over time, you’ll learn your exact wardrobe preferences for all temps—and your low threshold. My personal one has gone from 17 to about 27 degrees over the last ten years. On 22 degree mornings, I’m sleepin’ in! I also have to cover my ears if the temp is under 50 or they’ll burn like crazy. Wear layers and lots of zip up items. Also 40 before dawn feels a lot different than in full sun at noon.

9. Let it evolve.

Consider graduating to some spurts of HIIT (High Intensity Interval Training–short bursts of a more anaerobic pace). If you exclusively walk, maybe jog a little. Or keep your feet on the ground and try speed-walking if you dare (maybe wear a disguise for this…tee hee!). If walking begins to feel monotonous or not challenging, and if you’re like me and live in a flat area, find some hills to shake things up a bit. 

10. Just don’t quit.

If you’re a little on the perfectionist side like me, you may have a rough week or a string of them, during which time walking gets derailed. Your walking streak may get interrupted and you may feel tempted to throw in the towel or wait until next week, next month, or next year. As a great metaphor for life, just start back right where you are. 

So what’s stopping you? Get out there and be a walker!!