Walking: it doesn't count
So many people have tried to tell me this. I still don't believe them.
How many times have I been told by a patient who is hell-bent on dramatically altering her body that walking “doesn’t count”?
Count for what? I always wonder.
I mean, I guess I get it. The reason they are likely working with me is because they are certain that they can’t be acceptable as humans unless their bodies are smaller/stronger/thinner or somehow different than they currently are. And they’ve read/heard/believed that walking isn’t a way of getting smaller/stronger/thinner/better.
The words they use are along the lines of whether or not walking is a “workout.” As if our bodies either
√checkmark: a workout has been completed
or
__ do not checkmark: a workout has not been completed, therefore, do not become skinny.
I hope it registers that these comments are assumptions about whether or not one needs to “workout” in order to be fit, healthy, and strong. A fit lifestyle does involve movement, but does not require a gym or sweat or “exercise.” All of this is addressed in other substacks, newsblogs, and in plenty of other sources.
But as to whether walking is worthwhile as exercise, experts agree that it is.
Any physical movement lubricates your joints. This is important because it decreases pain and stiffness. It also increases your range of motion, meaning your movements aren’t constricted and you can use your muscles fully. Any kind of movement strengthens your muscles, which means less pressure and weight is on your joints. This means you will ultimately have a stronger body, without pain in your hips, knees, or ankles. (Something that matters to people more and more- the more birthdays that pass!)
Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.
-Exercise for Mental Health, Ashish Sharma, M.D., Vishal Madaan, M.D., and Frederick D. Petty, M.D., Ph.D.
The doctors that provided proof that exercise improves mental health were talking about 30 minutes of walking vs. three bouts of 10 minutes of walking. That’s exercise, by their measurements. And here is more of what they are certain that walking, and other modalities like dancing or swimming, can do for you, according to their study:
Improved sleep
Increased interest in sex
Better endurance
Stress relief
Improvement in mood
Increased energy and stamina
Reduced tiredness that can increase mental alertness
So yeah- whether or not an exercise like walking “counts” is your thing. Your body and your mind benefit when you go for walks, in physical and emotional ways.
Australian Jemima Montag 2018 Commonwealth Games race walking gold medalist said:
"Count [your steps] if it motivates you, but remember there's nothing special about 10,000 steps. Set the goal that's right for you. It may be more, less, or throwing out your tracker… Step counting isn't a complete picture of how active you are, as pedometers don't measure activities like cycling, yoga and swimming."
Adding ankle weights or holding hand weights may add resistance and help you burn more energy, but Montag stresses that "it's not essential that you walk with weights."
"You are still getting countless benefits from walking just as you are—from reducing your risk of cardiovascular disease to preventing and treating anxiety and depression and promoting positive mental health. It's much more important to establish a regular, enjoyable walking routine first and if you're up for an extra challenge, throw in those weights."
When is the last time you went for a walk?
Did you walk fast, get your heart rate up, and then bask in the relief of the rest that came afterwards?
Did you meander to sort out your thoughts and then tell yourself you hadn’t “worked out” yet for the day, feeling guilty (and cancelling out how beneficial it was to sort out your thoughts)?
Did you avoid going for a walk because it “doesn’t count?”
Is this the attitude of someone who is really taking care of herself?
