Tales from the Trail: A Talk with My Doc

Through the years, I’ve gone through a whole lot of doctors—from my lovably diminutive pediatrician to the doctor who kept drawing my blood, determined that there was something horribly wrong with me (until it gave me so much anxiety that I actually felt like something was wrong with me). My current doctor is my favorite doctor ever—and not just because she always wears Dr. Martens boots. It’s because she’s the kind of doctor who takes the time to know her patients, to understand what’s going on, and to get to the bottom of any issues they might be having (and sometimes to tackle issues before they become issues).

Still, who really looks forward to their annual checkup? The older I get, the more anxiety I get in that waiting room—because I have no idea what’s waiting for me. And this year was no different. I had my annual lab work the week before, and I’d avoided reading the reports—because I’ve learned that it’s better to have the doctor break it down for me than to panic about a bunch of numbers that mean nothing to me.

This year, though, I was in for a surprise: everything was fantastic.

My doctor went through the list: “Your vitals are good. Your blood sugar is good. Your Vitamin D is great. Your cholesterol dropped 9 points.” Instead of recommending new medications and supplements, she started taking me off medications and supplements—which felt unheard of for a woman of a certain age like me. And while I’ve always been pretty healthy in general—especially considering my lengthy family history of everything from reflux to diabetes to the full gamut of heart conditions—I was still blown away.

We chatted a bit about what I’ve been doing, and I told her I just keep walking every day, and she said, “That’s perfect. Keep it up. You’re getting Vitamin D and fresh air, and those are all good things. And,” she pointed out, “it’s so good for your mental health.”

I absolutely agreed. I told her about the week before—how I’d hurt my foot one night, and I needed to take a couple of days off to recover. By the end of the second day, I told my husband, “If I don’t get back out for a walk soon, I’m going to have a nervous breakdown.”

My doctor chuckled and said, “I wish more people understood that.”

So…since my doctor probably isn’t your doctor, too, I’m going to take a couple of minutes today to share just a few of the many, many benefits of walking. Sure, I realize that, in many cases, I’m preaching to the choir here. But, in case you’re new to this whole walking thing—or you’re wondering whether it really makes a difference—here are just a few.

1) Walking Burns Calories.
That’s a no-brainer. According to the CDC (Physical Activity Basics and Your Health | Physical Activity Basics | CDC ), a brisk, 30-minute walk burns around 150-200 calories. And that calorie burn (combined with other healthy living) can help you maintain a healthy weight.

2) Walking Lowers Blood Sugar.
According to Runner’s World (Benefits of Walking: 8 Evidence-Backed Ways Walking Supports Your Health ), a regular walking routine can help you lower your risk of type 2 diabetes by up to 30%.

3) Walking Is Good for Your Heart.
When my dad had a massive heart attack—when he wasn’t too much older than I am now—one of the things his cardiologist prescribed was a daily walk. Since I’m all for preventing things like that, I started walking before the heart attack.According to the National Heart Foundation of Australia, walking 30 minutes or more each day can reduce the risk of heart disease—and reduce the risk of having a stroke by 35%. (Benefits | Heart Foundation Walking ) But even a few extra minutes of walking each day can make a big difference.

4) Walking Strengthens Muscles and More.
Did I mention that I have a family history of pretty much everything? That includes osteoporosis. But that’s one more thing that walking can help prevent. It strengthens muscles, bones, and joints, helping maintain bone density (Walking: Trim your waistline, improve your health – Mayo Clinic ).

5) Walking Helps You Sleep.
I’m a night person with long-COVID, so I have my own special sleep issues. But, as a whole, walkers sleep better (13 Health Benefits of Walking Every Day )

6) Walking Boosts Your Brain.
Also in my family history: dementia. But regular walking helps to keep your blood pumping, bringing more oxygen to your brain. And studies show that walkers have a 38% lower risk of dementia (New Study: You Don’t Need 10,000 Steps a Day )

7) Walking Lowers Stress and Reduces Depression.
As my doctor pointed out, walking is great for your mental health. Not only does it give you some time away from the stresses of your day, but walking also releases endorphins—the chemicals in your body that just make you feel happy. (How Walking Helps Ease Depression and Anxiety: Step Into Better Mental Health – The JEM Foundation )

8) Walking Increases Your Energy.
Have you ever noticed that, if you’re feeling groggy and unfocused during the day, a quick walk around the office (or school…or the house) will wake you back up again? That’s because it gets the oxygen moving through your body to give you an important energy boost. (Self-help tips to fight tiredness – NHS )

9) Walking Boosts Your Immune System.
Do you feel like you’re constantly battling some kind of illness? Try walking! According to this study (The compelling link between physical activity and the body’s defense system – PMC ), regular exercise helps to strengthen your body’s immune system, improving your chances of fighting off illnesses.

10) Walking Helps You Live Longer.
All of these things are good on their own—but, together, all of those health benefits add up to big results. In fact, according to The Times adding a brisk 15-minute walk to your day can reduce risk of early death by 20% (Fast walking for 15 minutes a day ‘cuts risk of early death by 20%’ )

So if you’re out there walking every day like me, I’ll say to you what my doc said to me: keep it up! If not—but you’re thinking about it—now’s the perfect time to start! (As long as your doc approves, of course.) Though we’re halfway through the month, it’s never too late to join this month’s Walk the Block Challenge. Start slow, and you’ll be noticing a difference in no time!