The Power of Walking

My family recently took the most unforgettable trip to Paris, where my older daughter is spending her first semester of college. We had never traveled to France before, so upon her decision to begin her higher education there, we all agreed: There was no way we were missing the chance to visit the City of Lights!

Although we strive to check off the must-see sights, my family isn’t big on rigid travel itineraries. We are, however, all in when it comes to eating our way through a city — and Paris sure delivered! The kids came armed with lists of TikTok and Instagram viral food spots, and we were on a mission. Each day revolved around where we could sample the best croissants, crepes, baguettes, sandwiches and truffle dishes. (I personally — though not unanimously supported — was also on the hunt for French skincare and unique clothing finds.) In between the delicious eats we’d squeeze in the sightseeing.

My husband and I knew we were indulging more than usual and resigned ourselves to dealing with the consequences once we got home. However, much to our surprise, after 10 days of rich food and multiple daily stops, we hadn’t gained any weight — in fact, my husband even lost a few pounds! How was that possible? Our caloric intake was definitely higher than usual. The difference? We were constantly moving our bodies in the incredibly walkable city of Paris.

Paris is a place where every corner reveals another stunning piece of architecture, a charming museum, a peaceful park, a tempting bakery or a stylish little shop. Walking there is not a chore — it’s a joy. Without even realizing it, we were averaging 20,000 steps a day (about 10 miles), effortlessly burning off all that extra food. Walking truly is a powerful action!

The benefits go far beyond strictly weight maintenance. Walking improves cardiovascular health, thus reducing the risk of heart disease, stroke and high blood pressure. It helps regulate blood sugar levels and improves insulin sensitivity — especially when done directly after a meal. Walking boosts bone health, reducing the risk of osteoporosis. It improves balance and coordination (particularly important as we age), increases muscle strength and endurance, enhances digestion, strengthens immunity and is even linked to a reduced risk of chronic disease. Recent research also suggests it may help decrease the risk of developing lower back pain.

The perks aren’t just physical. Mentally, walking can reduce stress and anxiety, improve sleep quality, boost mood and enhance cognitive function. Walking with a friend offers social support while walking alone can clear your head. Walking in a beautiful area can bring calmness and clarity to a busy mind; a stroll in nature can foster a sense of connection with something greater than ourselves. Simply being outside in the fresh air is just so good for us — and sunshine delivers that essential vitamin D.

Walking is straightforward, free and accessible — a fantastic form of exercise on its own or a foundation to build upon. You can simply stroll or step it up with the added benefits of a brisk power walk. There’s also the trending Japanese interval walking, where you alternate between periods of slow and fast walking — usually three minutes each — for a total of thirty minutes, upping the ante in health benefits. Adding a weighted vest can also boost the intensity, further improving cardiovascular health, bone and muscle strength, balance and calories burned.

I try to take advantage of the beauty we’re surrounded by here and walk around our beaches or one of the many trails. East Hampton and Southampton have trail preservation websites that aid in locating nearby paths. Just remember to bring tick spray, wear long clothing and/or avoid the trail during the peak summer months.

Many people aim for that golden 10,000 steps a day. Some days I hit that goal, some I don’t, and others I even surpass it — I try to aim for a solid average. Reaching 7,000-8,000 steps is still excellent — and benefits start at 3,000, so don’t fret! Steps can be tracked with devices such as an Apple Watch or Oura ring — and yes, they include housework, errands, manual labor and walking the dog! Sneak in more by parking farther away or taking the stairs. Your phone also tracks steps via its health app, though the downside is you need to carry it everywhere. Then again, a phone-free walk can be refreshing for the mind — or bring it along and enjoy an audiobook, podcast or some music.

That said, counting steps isn’t necessary to reap the rewards. Just get out there a few days a week and go! Use walking as exercise on its own or combine it with other beneficial activities while keeping your body in motion — the way it was meant to be!

Enjoy this simple yet mighty (love that quality combo) activity! You won’t be disappointed with the immediate and long-term results!