Today is National Walking Day and the American Heart Association is calling on Washingtonians to hit the ground walking for heart health and stress reduction.
Research shows only about one in five adults and teens get enough exercise to maintain good health.
Lindsay Olsen, clinical exercise physiologist at the Pulse Heart Institute, said adults need 30 minutes a day of moderate-intensity aerobic exercise, at least five days a week. If it feels like a stretch, she advised people to break the time into smaller pieces and build up.
“You want to start feeling confident in your body again,” Olsen explained. “You don’t wanna say, ‘Oh, if I can’t do 30 minutes, I’m not gonna exercise at all.’ Even starting with five or 10 minutes is great and doing that several times during the day and then building up from there.”
Olsen recommended brisk walking for exercise because it works a lot of muscles at once and people can easily adjust the intensity and time. She added exercise has a positive effect on every risk factor for heart disease, including cholesterol levels, blood pressure and lung strength. She stressed as people age, regular exercise is key to maintaining independence.
Olsen emphasized exercise is not just important for physical health. Getting your blood pumping also relieves stress and supports mental health.
“As you increase that heart rate, it’s gonna lower those cortisol levels,” Olsen underscored. “You’re gonna get these good endorphins. You’re going to feel better when you exercise.”
Research shows people who walk at least 5,000 steps a day have fewer symptoms of depression than those who do not. Olsen noted along with celebrating National Walking Day, now is a good time for people to register for a Washington Heart and Stroke Walk event this fall in Seattle, Spokane or Tacoma