8 of Clubs - Walk to the Local Shop

Instead of using the car, make the conscious choice to grab a reusable bag and walk to your local shops to get what you need. The American College of Sports Medicine offers some great tips to get you started:

• Find a pair of properly fitted walking shoes with a flexible sole which provides good arch support and adequate cushioning for your heel.
• Wear loose and comfortable clothing appropriate for weather conditions.
• Put sunscreen and sunglasses on to protect you from the sun.

The American College of Sports Medicine also recommends prior to beginning any exercise program, including walking routines, individuals should seek medical evaluation and clearance to engage in physical activity.

Adding a walking routine will help to reduce sedentary time and incorporate more physical activity into your daily routine. In November 2018, the Department of Health and Human Services released the second edition of the Physical Activity Guidelines for Americans. The key updates added recommend a) adults should move more and sit less throughout the day, b) some physical activity is better than none and c) adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits (Sprow 2019).

For substantial health benefits, adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. (ACSM)

The key benefit of walking and becoming active is it significantly reduces your risk for cardiovascular disease, Type 2 diabetes, and obesity. (ACSM)

Walking works several major muscle groups including the knee extensors (quads), hip extensors (hamstrings and glutes) and muscles of the lower legs (calves and feet). These muscles help pump blood back to the heart, and by exercising them this improves circulation, muscular endurance, and dynamic balance. (ACSM)

A 2018 PAGAC Scientific Report publication, which is titled Daily Step Counts for Measuring Physical Activity Exposure and Its Relation to Health, identified 11 studies evaluating the relationship between daily step counts and all-cause mortality, cardiovascular disease and mortality, and type 2 diabetes mellitus. In brief, the investigators found, compared to people who accumulated the least number of steps per day, those individuals who accumulated the most steps per day were less likely to suffer from cardiovascular disease, type 2 diabetes, and experience premature mortality (Sprow 2019).

Try incorporating a pedometer on your walks! Measuring daily step counts through a physical activity tracker or pedometer is an easy and accessible way to monitor and set physical activity goals (Sprow 2019).

The PAGAC investigators suggest step counts in the range of 7,000 to 9,000 steps per day may result in health benefits which resemble achieving the recommended amounts of 150 to 300 minutes per week of moderate-to-vigorous physical activity (Sprow 2019).

Small changes CAN make a big difference – that’s what the 1% club is all about.

Sprow, K. (June 14, 2019). ACSM blog. ACSM_CMS. https://www.acsm.org/blog-detail/acsm-certified-blog/2019/06/14/walking-10000-steps-a-day-physical-activity-guidelines 

Starting a walking program – American College of Sports Medicine. (n.d.).
https://www.acsm.org/docs/default-source/files-for-resource-library/starting-a-walking-program.pdf?sfvrsn=85e9d2d9_2