If you have been thinking about getting active for your health but wondering where to start, we have an easy solution, taking a walk through Ohio’s beautiful nature trails. “Here in Ohio, we are spoiled with an abundance of wonderful trails. The Columbus and Franklin County Metro Parks offer an almost limitless selection,” says David Sabgir, MD, at OhioHealth Physician Group and founder of the Walk with a Doc program.
Recently, we asked him about the benefits of walking for our health. Not only did he educate us on how the simple act of walking can improve our overall wellness, but he also recommended some of his favorite places to get that walk in and discover the beauty of nature in our own backyard!
The benefits of walking
Did you know that walking is one of the best things you can do for your health? The benefits of walking are well-documented. You can prevent or even heal many diseases, conditions and ailments by participating in a regular moderate-intensity aerobic activity like walking. Walking can help you:
- Reduce your risk of heart disease, stroke and cancer
- Reduce blood pressure
- Improve cholesterol
- Prevent and manage Type 2 diabetes
- Manage arthritis pain
- Reduce your risk of depression and anxiety
- Improve your mood
- Reduce stress
- Maintain a healthy weight and lose fat
- Strengthen bones and muscles
- Increase energy
- Improve balance and coordination
- Strengthen your immune system
This is just a fraction of the improvements to your health you will experience when you walk regularly. The Walk with a Doc program offers 100 Reasons to Walk. The evidence is clear. Walking is one of the best things you can do for your health.
Include walking in your daily routine
The Centers for Disease and Control and Prevention (CDC) recommends that adults get 150 minutes of moderate-intensity physical activity weekly. This is about 20 to 30 minutes per day. Moderate-intensity activity is one that you can do and still talk but not sing. Walking is the perfect moderate-intensity activity because you can regulate your pace to stay right where you need to be.
The best local walking trails
There are dozens of nature trails and parks in central Ohio. Dr. Sabgir’s personal favorites include Dripping Rock at Highbanks Metro Park, Spring Creek at Sharon Woods Metro Park and Inniswood Metro Gardens.
If you’d like to join a scheduled walk, there are several Walk with a Doc locations around central Ohio, including sites on The Ohio State University campus and at city community centers.
Make sure to choose a trail that matches your health and endurance level. Some trails are longer than others, and some trails may be hilly or not paved, which makes them more challenging to navigate. Check the park websites for information about each trail.
Staying safe while walking
If you are concerned about safety while walking a nature trail, Dr. Sabgir says the most important thing to do is to stay hydrated and don’t overheat. Try to walk in the cooler hours of the day during the summer. In colder weather, dress in layers so you can remove them if you get too warm.
Additionally, it never hurts to walk with a friend. The buddy system can not only keep you safe, but it can also make the walk more fun.
Dr. Sabgir’s final thought on safety is this, “It is definitely safer to walk the local trails than to not walk at all. Movement is so critical for our health.”
Easy alternatives to walking
If you have challenges with walking, there are plenty of other ways to get moving. Depending on your health, you may try swimming, walking in a pool or cycling. There are also activities you can do while sitting, including chair exercises and using a pedal exerciser.
Alternatives to nature trails
You can literally walk almost anywhere, both inside and out. Dr. Sabgir suggests tying a walk to a purpose like getting coffee, going to the library or visiting a friend. He remarks, “There’s something special about achieving something without using a motor.”
Other ways to be active
Of course, there are hundreds of ways to get 150 minutes of activity every week. As long as you are moving, you’re doing great! Here are some ideas:
- Take the stairs at work
- Park further away from the door in the grocery store parking lot
- Host walking meetings at work
- Walk in place or around the house during TV commercial breaks
- Dance while cleaning or vacuuming
- Walk the long way to the local coffee shop or your neighbor’s house
- Take the dog on an extra walk every day
- Enjoy a family dance party!
Research has shown that sitting has become the next smoking. So, moving more and sitting less can literally save your life. And with the wonderful trails and parks in central Ohio, both the health benefits of walking and the beauty of nature are right in your own backyard.
