Sedentary behavior has become a significant national health concern, with 1 in 4 U.S. adults sitting for more than eight hours a day, increasing their risk for heart disease, stroke, and mental health challenges, according to the Centers for Disease Control and Prevention (CDC). To promote physical activity and combat these health risks, the American Heart Association (AHA) is encouraging communities nationwide to take part in National Walking Day on Wednesday, April 2.
The Importance of Movement
Adopting healthier routines doesn’t have to be overwhelming. According to Eduardo Sanchez, MD, MPH, FAHA, the AHA’s Chief Medical Officer for Prevention, simply walking can be an easy yet powerful way to break free from a sedentary lifestyle.
“Walking is one of the easiest and most accessible ways to improve both physical and mental well-being,” says Dr. Sanchez. “Even small steps can lead to big changes. By making movement a part of your day – whether that’s walking your dog, choosing a parking spot further away from the entrance, or strolling with family – you’re investing in your heart health and improving your overall wellness.”
How to Celebrate National Walking Day
To make the most of National Walking Day, the AHA encourages people to get moving and inspire others. Here are a few ways to participate:
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Invite friends, family, or colleagues to join you for a walk.
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Take a conference call on the move if you work remotely.
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Bring your pet along – it’s great for both of you!
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Share your walk on social media using #NationalWalkingDay to inspire others.
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Take a family stroll after dinner to wind down for the evening.
If walking isn’t accessible for you, consider alternatives like seated exercises or gentle stretching to stay active.
The Benefits of Walking
Regular physical activity, such as walking, is one of the most effective ways to improve overall health. It plays a key role in the American Heart Association’s Life’s Essential 8™, which includes the most important factors for achieving optimal cardiovascular health.
The AHA recommends at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking or gardening, or 75 minutes of vigorous-intensity aerobic activity, such as running or aerobic dancing. Additionally, two days per week of moderate- to high-intensity muscle-strengthening activities, like resistance training, are recommended.
Start Building Healthier Habits
National Walking Day serves as a reminder that small changes can have a lasting impact on health. For practical tips and inspiration on building healthier habits, visit the AHA’s Healthy for Good™ initiative at heart.org/movemore.
Join the movement to improve your health, one step at a time!
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