Get Moving!

Though summer sometimes feels chaotic, with little time to hit the gym or workout at home, staying physically active and fit may be easier than you think.

Taking a hike or a walk are two excellent options, and neither involves expensive equipment or gym memberships.

"Both are outstanding forms of exercise, though hiking provides a refreshing alternative to a regular walk," said Dr. Mary DiOrio, medical director for the Ohio Department of Health. "It can be a solo activity or an event to get the whole family active."

Hiking is an exceptional, low-impact, full-body workout that builds cardiovascular endurance, strengthens lower body muscles, and improves core stability. Burning an average of 300 to 600 calories per hour depending on terrain and pace, it is highly adaptable for all fitness levels.

Additionally, while all forms of regular exercise help combat obesity and other chronic diseases, hiking offers the added boost of getting you out in nature, a chance to take in some fresh air and the sights and sounds that go with it. Ohio has many accessible trails for everyone to enjoy, regardless of your ability or fitness level.

This year, as part of the America 250 celebration, the Ohio Department of Natural Resources (ODNR) is hosting several events, including special hikes, at many of Ohio's state parks (the No. 1 state parks system in the nation). If you are looking for a fun opportunity to exercise in nature, check out the Celebrate America's 250th Birthday With ODNR website.

Don't live near a trail? Take a walk!

"Walking does not require any special skills or equipment, making it a simple exercise that most people can do," said Dr. DiOrio. "Increasing those two-minute walks to five- or 10-minute walks a few times a day can make a positive impact on your health. Consistency is key - start small and gradually increase the duration or distance."

According to Harvard Medical School, aim for 6,000 to 8,000 steps per day, depending on your age. Whether it is parking a little farther away from your destination, taking a walking meeting, or taking the stairs instead of the elevator, a few short and sweet walks can still get you to the finish line.

Though it seems simple, there are many benefits to walking for exercise. Walking improves high blood pressure, reducing the risk of chronic diseases such as diabetes, stroke, and cardiovascular disease. Taking regular walks also strengthens bones, joints, and muscles, which improves balance and reduces risk of falls. Additionally, walking burns calories and speeds up your metabolism, contributing to weight loss.

For those with disabilities and chronic health conditions, it is important to pick an activity that works for you and your fitness level. Whether it is taking a stroll in the park, going for a short walk in the neighborhood, or exploring an accessible trail, every bit counts.

Remember, you should talk with your healthcare provider before starting any new exercise routine to make sure it's safe and appropriate for you.

"Movement - even in small amounts - can make a big difference in your health," said Dr. DiOrio. "By finding simple ways to move throughout the day, you can build strength, boost well-being, and enjoy the benefits of staying active."

Let's get moving!

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