Main Content
Written by Christine Zellers, MPP and Anneliese Kuemmerle, MS, RDN
This month, we welcome the official start of fall. The weather is cooler, beaches and parks are less crowded, and children are settling into their school routines. Changing leaves and seasons remind us that it is an ideal time to reset our own routines. If you have been waiting for the right time to start a new healthy habit, it is the perfect time to step into it! The crisp autumn air is nature’s invitation to walk outside. Talk to your healthcare provider first to start a routine that is safe for you. Our Cape May County Walking Guide is a great resource to help you find a new spot to walk, listing all of the trails, beaches, boardwalks, and state parks in the county. Check it out by typing “Cape May County Walking Guide” into a search bar or stop by the Rutgers Cooperative Extension office for a free hard copy!
Walking is free, can be done almost anywhere, and has many science-backed health benefits. Regular walking improves heart health, circulation, and lung function. It can lower your risk of dying from chronic disease, raise good cholesterol (HDL), and lower bad cholesterol (LDL). Walking helps our bodies use insulin better, which can improve blood sugar levels for those at risk for diabetes. Walking also strengthens bones and muscles, helping to prevent osteoporosis and bone loss. A regular walking routine burns calories and can support a healthy weight and prevent obesity when combined with healthy eating habits.
In addition to physical health benefits, walking also benefits our mental health by boosting mood and reducing symptoms of depression and anxiety. Walking and other aerobic exercises may lower anxiety and depression in people coping with substance use disorders. Walking in nature has also been shown to decrease anxiety, depression, and stress. Walking can even give us a better night’s sleep. Regular physical activity helps tire the body, making it easier to fall asleep, improving sleep quality, and reducing daytime sleepiness.
Adults require a minimum of 150 minutes of moderate-intensity aerobic exercise each week and at least two days of muscle-strengthening activities, according to the US Department of Health and Human Services’ Physical Activity Guidelines. Walk towards achieving your 150 minutes in any way that safely suits your schedule. A 10-minute walk in the morning, afternoon, and evening just five days a week counts!
Before you head out, make sure you have comfortable sneakers and clothes that match the weather. Start with short walks at a moderate pace. About 10 minutes is a great start. You can tell if you are working at a moderate pace if you are able to talk, but not able to sing. As you build up strength over time, try walking for a longer time or at a faster pace. Experienced walkers can add arm movements or try interval walking (speed up for a bit, then slow down) to reach a vigorous intensity level.
Walking doesn’t need a gym or fancy gear. You can walk while waiting for your kids at a game or event, during a break at work, or in nature on the weekend. Short, frequent walks still deliver health benefits. The key is to start where you are safe and gradually build from there. Whether it’s ten minutes or an hour, every step counts. We hope you find a new walking spot in the Cape May County Walking Guide, lace up your shoes, and take that first step.