By Pauline Geraci

What’s the one health habit you know you should do, but consistently avoid? For many, the answer is as simple as drinking more water or taking a five-minute walk. Let’s stop overcomplicating fitness and start with one small, achievable change. It’s the small steps, after all, that pave the way for lasting health.

This week, I am focusing on walking. We are blessed to live on the Olympic Peninsula because we have an abundance of walking trails; some paved, some rocky, and some soft, woodsy loam. Walking doesn’t require a gym membership or equipment. Just place one foot in front of the other, and you are on your way!

Ancient Greek physician Hippocrates once said, “Walking is man’s best medicine.” What a relatively simple and inexpensive “pill to take” to make such a big impact on maintaining and improving our health.

What are the benefits of walking?

• Patients with knee arthritis who walked three times weekly reduced their rates of pain and disability by 47 percent.

• Patients at high risk for diabetes who walked and participated in other healthy lifestyle changes reduced their risk by 58 percent.

• According to a meta-analysis study, walking reduced anxiety by 48 percent.

• Walking is also the number one treatment for improving sleep.

What are the types of walking workouts?

• Interval Walking or Japanese Walking: This is a form of walking where you alternate between periods of brisk walking and recovery walks. For example, a 25-minute routine could include alternating between 2- to 4-minute bursts of fast walking and 1- to 2-minute recovery periods, with inclines added for more intensity.

• Power Walking: This type of walking focuses on speed and an upright posture, driving your arms to build momentum. This style can be done on a treadmill or outdoors.

• Hill Walking/Incline Walking: Find a hill and start walking. You can either choose a specific distance to walk uphill and then slowly walk back, repeating the process several times, or you can just find a route that includes hills and walk on a treadmill with incline settings.

• Nordic Walking: If you have a set of walking poles and can walk, then you are doing Nordic Walking. The poles help to engage your upper body, providing a more full-body workout and improving balance.

• Hiking/Trail Walking: We have so many hiking and walking trails nearby. Change your route every week or every other day. Walking on uneven, natural terrain challenges your muscles and balance more than walking on a flat, paved surface.

• Race Walking: This is a competitive form of walking that requires a specific, strict technique to always keep at least one foot in contact with the ground. You may feel embarrassed doing this type of walking as it looks awkward, and it is only for the most fit. Believe me, I did this type of walk during one of the Olympic Discovery Marathons!

• Dog walking: Many people own dogs. Having a furry companion makes the walk more enjoyable. Dogs need exercise just as much as we do. It is a good way for you to meet new people and for your dog to meet fur buddies.

• Walking with friends: Walking can also be a great social activity. I walk with a group of friends who used to belong to my fitness studio. We also walk with our dogs!

What is the length of time I should walk, and how many times a week?

It is recommended that you walk for at least 150 minutes per week. This can be achieved with 30 minutes of brisk walking five days a week, or you can even break your walk into three 30-minute walks a day. For more health benefits, increase your activity to 60 minutes. Always start with shorter walks and gradually build up to 30 minutes daily if you are just beginning.

Remember to warm up first. A warm-up can be walking slower and then gradually building up speed. Cool down afterward as well. Slow your pace. If you feel stiff, do some gentle stretching.

What type of walking shoe should I wear?

Ask yourself what kind of ground you will be doing a majority of your walking on, and what specific needs your feet have. Look for something that gives you room in the toe area and keeps your heel secure, with ample cushioning and arch support.

Remember, “A journey of a thousand miles begins with a single step” is a Chinese proverb, most famously from the Tao Te Ching attributed to the philosopher Lao Tzu. The original Chinese text translates to “A journey of a thousand li begins under one’s feet.”

So, what are you waiting for? Put on your shoes, step outside, and start your journey.

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Pauline Geraci is a certified personal trainer, fitness nutrition coach, and strength and conditioning coach, Tai Chi & Qi Gong certified. She teaches Tai Chi/Qi Gong outdoors at Carrie Blake Community Park three times a week, and does some personal training. Contact her at pmgeraci@gmail.com.