Improve your health physically and mentally one step at a time

Exercise, for many of us, does not come as naturally as we would like. It’s just one more up-hill battle that requires constant maintenance, as Sisyphean as laundry and dishes, especially after a long day at work. For all of us that add ‘get in shape’ or ‘take up running’ or ‘go to the gym’ to our lists of New Year’s resolutions, there are few among us that are able to commit to exercise beyond maybe a month of attempts before our lofty hopes fade into the background, a soft tv-static buzz of ‘oh, yeah… I meant to do that’. However, even though it might feel like it, it’s never too late to start. You don’t have to be a shining beacon of health and wellness to perform this particular relatively simple exercise that can genuinely help improve both your physical and mental health, in fact, this activity comes so naturally that the vast majority of us have been doing it in short bursts since before the age of one: walking.

Now, you may be thinking: Really? Walking? How beneficial can that really be? How much healthier can walking actually make me? You may be surprised. Walking regularly, even for one 30 minute interval a day improves your cardiovascular and pulmonary health, strengthens your bones and leg muscles, and reduces body fat. It reduces the risk of high blood pressure, high cholesterol, and type two diabetes. Additionally, studies done by Harvard Health Publishing have found that longer walks, up to an hour a day, reduce the risk of developing breast cancer and strengthen the immune system.

The mental health benefits of walking regularly are significant as well. Walking regularly can improve sleep, help deal with everyday tensions and stress, and decrease the effects of conditions like anxiety and depression. It may be tempting to give in to exhaustion and malaise after a long day of work but the release of endorphins created during exercise will genuinely make you less tired and help to prevent the restlessness and mental fog that come with getting home and collapsing directly onto the couch.

Thirty minute walks once a day is the generally accepted point to shoot for, but even so, this can be broken up into two 15 minute walks or three 10 minute walks. While some people swear by walking with a pedometer and always trying to shoot for 10,000 steps a day, those new to regular exercise may want to keep in mind that it isn’t like trying to score points in a game. Starting small is still starting. Walking for periods of time and/or distances that are comfortable and then working up to longer times and distances without putting unnecessary pressure on yourself may be the way to go.

In neighborhoods and more urban areas, walking right out your door may be the best choice for you, whether you have a set destination or not. It may be a matter of taking a longer route to work or to a cafe, maybe taking the additional 15 minutes to walk to somewhere you might normally drive to. 

There are also miles and miles of forested trails, parks, and nature preserves all of varying lengths and topographies scattered throughout the Hudson Valley. With so many to pick from there is sure to be one only a short drive from you. Check out the Hudson Valley Rail Trail which includes the Walkway over the Hudson, the River-to-Ridge Trail in New Paltz, the Brickyard Trail in Kingston, Ashokan Rail Trail in West Hurley and Poet’s Walk in Red Hook. There are nature preserves like Black Creek, Mohonk Preserve, Woodstock Land Conservancy trails and Minnewaska State Park, to name a few. 

When it is too cold or too hot, consider walking in the now empty Hudson Valley Mall. It is heated in the winter and air conditioned in the summer. It is quiet and carpeted. You will see other people there regularly doing their rounds. You might as well do something in that empty space! 

Plenty of people highly recommend walking as a social activity. It may be as simple as asking a friend to come along on a stroll with you. However, going on a daily walk can also be an opportunity to make a phone call you’ve been meaning to make. It might be a way to maintain your social life as well as your health. Engaging with others can be a great way to distract you from any initial discomfort that comes with the effort of being more active. It might even help you to go further than you thought possible.

If you don’t have someone who will walk with you there are plenty of forums and communities online that serve as places to connect with people of all paces and experience levels. Hudson Valley Relaxed Pace Hikers, Walkers on Meetup.com and the Hiking the Hudson Valley Facebook group are full of people looking to meet up and take a walk. Check your local community centers and libraries, such as Stone Ridge Library, Poughkeepsie Library, Hurley Library and more (make sure to double-check the times and locations as these groups constantly change.) Walking may be a new aspect that you introduce to your life, but that doesn’t mean you have to take it on alone.

If a long day at work surrounded by coworkers only is weighing on you, a walk can also be the perfect chance to get some well-deserved time to yourself rather than a social interaction. Walking while alone in nature can be considered a form of meditation and a way to get some peace and quiet. 

If quiet isn’t your thing but being alone is, a walk can be made easier and more pleasant by bringing along your headphones or earbuds. Turn your music up. Find an interesting audiobook or podcast. Those can even help determine the distances of your walks. For example, walk the entire time an episode of a podcast plays. Turn back at the end of the episode and walk back while the next episode plays. Two episodes down and your walk has been completed!

Doing something positive for yourself doesn’t always need to be something that we grit our teeth and muscle through. Start small, don’t hold yourself to exact standards and treat yourself a little more gently. Multitask your walk by adding in something you enjoy. Talk to friends or make new friends. Find a quiet moment or listen to music and podcasts. Whatever will make your walk seem less like a chore will help you to stick with it and become healthier both mentally and physically.