Members of the Get Healthy Walking Club briskly traverse the winding paths, passing by the animal enclosures, during a vibrant morning at the Louisville Zoo in Louisville, Ky., on Friday, Oct. 18, 2024. Associated Press
LOUISVILLE, Ky. — Janet Rapp, a spirited 71-year-old retiree, strode briskly down a well-maintained paved path through the bustling city zoo, taking a moment to wave at familiar friends and greet emus, whom she affectionately acknowledges by name.
Every morning, Janet embarks on this invigorating routine with her walking club, finding joy in both the exercise and camaraderie.
“I’m obsessed,” she stated enthusiastically. Not only does her walking routine alleviate her joint pain, “it just gives me energy … And then it calms me, too.”
Medical experts recognize that walking serves as a simple yet effective method to enhance both physical and mental health, bolster fitness and mitigate the risks of various diseases. While it’s not the only form of exercise advisable for maintaining health, it serves as an excellent foundational step toward a balanced lifestyle.
“You don’t need equipment and you don’t need a gym membership,” emphasized Dr. Sarah Eby, a dedicated sports medicine physician from Mass General Brigham. “And the benefits are so vast.”
What can walking do for you?
Walking can effectively help fulfill the U.S. surgeon general’s recommendation, which suggests that adults engage in at least 2 1/2 hours of moderate-intensity physical activity every week. This form of activity significantly lowers the risk of heart disease, high blood pressure, dementia, depression, and various forms of cancer.
In addition to these benefits, walking enhances blood sugar control, promotes robust bone health, aids in weight management and contributes to improved sleep quality, noted Julie Schmied, a knowledgeable nurse practitioner with Norton Healthcare, which sponsors the inclusive Get Healthy Walking Club.
Another notable advantage? Walking is a low-impact exercise that places minimal stress on joints while simultaneously strengthening the heart and lungs.
James Blankenship, 68, reflected on his journey of recovery after joining the walking club at the Louisville Zoo last year, which played a vital role in his rehabilitation following a heart attack and triple bypass surgery in 2022.
“My cardiologist says I’m doing great,” he said with a smile, clearly pleased with his progress.
Despite its numerous benefits, walking “is not enough for overall health and well-being,” acknowledged Anita Gust, who teaches exercise science at the University of Minnesota Crookston. This is particularly significant for women’s bone health as they age.
Experts advise incorporating resistance training at least twice weekly — whether through weights, gym equipment, or using one’s own body weight — along with flexibility-enhancing activities like yoga or stretching.
Do you really need 10,000 steps a day?
Nearly everyone has encountered the idea of achieving a daily walking goal of 10,000 steps, a concept that originated from a 1960s marketing campaign in Japan. However, health experts urge that it should be viewed only as a guideline.
The average American typically walks between 3,000 to 4,000 steps daily, and it is perfectly acceptable to gradually strive toward the 10,000-step benchmark, according to Schmied.
Setting a time-oriented goal can also prove beneficial. Schmied recommends splitting the 150-minute weekly guideline into manageable sessions, such as 30 minutes daily or 10 minutes, three times a day, for five days. During inclement weather, individuals can utilize indoor spaces like malls or treadmills to maintain their walking routine.
As participants become more experienced in their walking endeavors, they can increase their pace or introduce challenges like hilly terrain while still keeping the intensity within a moderate range.
“If you can talk but not sing,” Eby remarked, “that’s what we consider moderate-intensity exercise.”
How do you stay motivated?
Engaging in walking with friends — including furry companions — is a delightful method to stay motivated.
Walking clubs have gained popularity nationwide. In 2022, New York personal trainer Brianna Joye Kohn, 31, launched City Girls Who Walk via a TikTok invitation for others to join her in a walking venture.
“We had 250 girls show up,” she reminisced, highlighting the enthusiasm generated by her initiative.
Since its inception, the group has consistently gathered every Sunday for approximately 40 minutes of walking, with many participants continuing the social vibes afterward over brunch or coffee.
The Louisville Zoo’s walking club originated in 1987, later teaming up with Norton in 2004 to broaden its reach, now proudly boasting over 15,000 registered members. From March 1 through Oct. 31 each year, participants walk the scenic 1.4-mile loop before the zoo opens its doors for the day.
Tony Weiter, 63, cherishes meeting up with two of his siblings every Friday morning. Recently, they caught up on life while zipping past the zebras in their fenced area and a seal soaking up the sun nearby.
“I enjoy the serenity of it. It’s cold but the sun is shining. You get to see the animals,” Weiter shared. “It’s a great way to start the morning.”
Janet Rapp, a member of the Get Healthy Walking Club, stands in front of the zebra enclosure during the early morning at the Louisville Zoo in Louisville, Ky., Friday, Oct. 18, 2024. Associated Press
Members of the Get Healthy Walking Club leisurely walk the paths past the animal enclosures during the early morning at the Louisville Zoo, Louisville, Ky., on Friday, Oct. 18, 2024. Associated Press
Members of the Get Healthy Walking Club enjoy a pleasant morning stroll along the paths adjacent to the animal enclosures at the Louisville Zoo in Louisville, Ky., Friday, Oct. 18, 2024. Associated Press
A dedicated member of the Get Healthy Walking Club strolls past the rhinoceros exhibit in the early morning light at the Louisville Zoo in Louisville, Ky., Friday, Oct. 18, 2024. Associated Press
From left, Lou Ann Parrino, Lisa Weisert, and Janie Reinert pause during their lively morning walk to greet one of the zoo’s animals at the Louisville Zoo in Louisville, Ky., Friday, Oct. 18, 2024. Associated Press
Members of the Get Healthy Walking Club cheerfully walk along a scenic path past the giraffe enclosure during the morning at the Louisville Zoo in Louisville, Ky., on Friday, Oct. 18, 2024. Associated Press
What are the benefits of joining a walking club like the Get Healthy Walking Club?
**Interview with Janet Rapp, Member of the Get Healthy Walking Club**
**Editor:** Thank you for joining us today, Janet! It sounds like you had a vibrant and fulfilling morning at the Louisville Zoo. Can you share a bit about what keeps you motivated to walk every day?
**Janet Rapp:** Thank you for having me! Oh, I’m absolutely obsessed with walking! It’s such a joy, not just for the exercise but for the friendships I’ve formed. Every morning, I look forward to seeing my walking club friends, saying hello to the animals, and just getting out in nature. It’s invigorating!
**Editor:** That’s wonderful! You mentioned that walking helps alleviate your joint pain. Can you elaborate on how it has impacted your overall health?
**Janet Rapp:** Absolutely! Walking has truly been life-changing for me. It’s given me energy and helped calm my mind. I used to struggle with joint discomfort, but now I feel so much better. It’s a simple activity that really improves my physical and mental well-being.
**Editor:** It’s great to hear about the positive impact of walking. Medical experts emphasize its advantages for both physical health and mental wellness. Did you ever expect walking would play such a crucial role in your life?
**Janet Rapp:** Not really! I always knew exercise was important, but I didn’t realize how beneficial something as simple as walking could be. Now, I can’t imagine my life without it!
**Editor:** What advice would you give others who are considering joining a walking club or starting a walking regimen?
**Janet Rapp:** Just do it! Start with small steps—literally! Even if you can only walk for 10 minutes at a time, that’s perfectly fine. Find a group or friends to walk with because the camaraderie makes it all the more enjoyable. And remember, every step counts!
**Editor:** Those are fantastic tips! Lastly, what do you like most about being part of the Get Healthy Walking Club at the Louisville Zoo?
**Janet Rapp:** The sense of community is priceless. We cheer each other on, share stories, and create lasting friendships. Plus, walking through the zoo while enjoying the wildlife? It just adds a special touch to our routine. I look forward to it every day!
**Editor:** Thank you, Janet, for sharing your uplifting experience with us. It’s inspiring to see how walking can enrich lives at any age. Keep up the great work!
**Janet Rapp:** Thank you! I will!
