Many health benefits come from this accessible exercise
Kathy Piatak tries to take 10,000 steps per day, a practice that’s benefited the 82-year-old.
“I have rheumatoid arthritis, and my rheumatologist thinks it’s great. He’s very happy that I’m doing what I’m doing,” she says. “I’m in no pain. Of course, medicine helps, but I can do anything I could do before I was diagnosed.”
An aerobic, weight-bearing activity that has a low impact on joints, walking is a great form of exercise. “It’s free. It’s accessible, anyone can do it, and it improves health,” says Bijal N. Desai, a primary care and internal medicine provider at Bon Secours Primary Care—Mauldin.
In the short-term, walking can help you have a better muscle tone, enhance your mental clarity and mindset, and improve your posture, Desai says. “I recommend it for my patients with chronic medical diseases,” she adds, noting that walking regularly can lower high blood pressure levels and the risk of heart disease, help control blood sugar levels if you have diabetes, help build strong bones, and more.
If you want to start a walking routine, get “a dedicated pair of walking or running shoes that can support your feet,” Desai says, adding that their cost “doesn’t have to break the bank. The one thing you don’t want to walk around in is flip flops.”
While the goal is getting 10,000 steps a day, she suggests starting small to build consistency. “Like any habit, it takes a while,” she says. “Walk 10 minutes after breakfast, 10 minutes after lunch, 10 minutes after dinner, and then increase it to 20, 20, 20.
Using a pedometer, smart watch, or even your phone can help you track your steps. “You don’t have to get to 10,000 steps day one if you’re just starting,” Desai says. “Maybe get to 1,000 on day one, 2,000 on day two; just make small goals that are within your power.”
She often walks in her practice’s hallways or, weather permitting, in its parking lot between her appointments. “My patients see me, and they’re inspired to walk themselves,” she says.
Piatak’s walking routine includes getting her steps in at Bon Secours Well Walkers events at Bon Secours Wellness Arena. The free, open-to-the-community program – founded 11 years ago – gives Upstate residents a way to get their steps in no matter the weather conditions.
Each loop around the arena concourse is a quarter-mile, and participants can walk for any distance. Piatak usually logs three miles and volunteers weekly with the program, handing out t-shirts to participants who’ve covered a set number of loops. “There are wonderful people walking with us,” she says. “And it’s safe. You don’t have to worry about falling.”
Well Walkers events are held most Tuesdays and Thursdays from 9 a.m. to 1 p.m. at the Bon Secours Wellness Arena. Often, Bon Secours St. Francis providers or programs are on site to share health information. Free parking is provided in the VIP lot off Church Street, and there’s directional signage pointing to a specific arena entrance.
To get the latest information about upcoming Well Walkers dates, visit bonsecoursarena.com/upcoming-events/well-walkers.
