LOUISVILLE, Ky. — Janet Rapp makes her daily routine a delightful one as she briskly walks along a paved trail at the local zoo, exchanging waves with friends and sharing a moment with emus she recognizes. At the age of 71, this retiree kickstarts her mornings with a walking club that has become a crucial part of her life. “I’m obsessed,” Rapp shared, noting the dual benefits of alleviating joint pain and boosting her energy levels. She finds the activity both invigorating and calming.
Health professionals endorse walking as an effortless yet effective means to enhance both physical and mental well-being while also decreasing the risk of various ailments. Dr. Sarah Eby, a sports medicine expert, emphasized that walking doesn’t require any specialized equipment or a gym subscription, making it accessible to many. “The benefits are so vast,” she explained.
Walking serves as a practical way for individuals to fulfill the U.S. surgeon general’s guidelines, which recommend at least 2.5 hours of moderate physical activity weekly. Engaging in this simple exercise can significantly reduce the chances of developing heart disease, hypertension, certain cancers, dementia, and depression. Additionally, nurse practitioner Julie Schmied highlighted its positive effects on blood sugar levels, bone density, weight management, and sleep quality. Notably, walking is a low-impact activity that minimizes stress on the joints while effectively enhancing cardiovascular and respiratory health.
For James Blankenship, 68, joining the walking club at the Louisville Zoo has been a lifeline during his recovery from a heart attack and triple bypass surgery in 2022. “My cardiologist says I’m doing great,” he remarked, reflecting on the support and motivation he’s found in this group.
Despite its numerous advantages, walking alone may not suffice for optimal health. Anita Gust, an exercise science instructor, pointed out that walking lacks the resistance training essential for building strength and endurance, particularly vital for women’s bone health as they age. To achieve well-rounded fitness, experts recommend incorporating resistance exercises into one’s routine at least twice a week, alongside activities that promote flexibility like yoga or stretching.
There’s a common belief about striving for 10,000 steps daily, a goal that originated in a 1960s Japanese marketing initiative. However, experts clarify that it’s more of a general aim. The average American typically takes around 3,000 to 4,000 steps daily, and gradually working up to 10,000 is perfectly acceptable, according to Schmied. She suggests dividing the recommended 150 minutes of weekly exercise into manageable segments, such as 30 minutes a day or three 10-minute walks spread throughout the day. During adverse weather, walking in shopping malls or on treadmills can be viable alternatives.
As walkers become more experienced, they can add intensity by increasing their pace or including inclines, while still maintaining a moderate activity level, defined as being able to talk without singing, as advised by Eby.
Staying motivated can sometimes be challenging, but joining friends or bringing dogs along for the walk can make a difference. Walking clubs have gained popularity nationwide. For instance, personal trainer Brianna Joye Kohn founded City Girls Who Walk in 2022 after a TikTok invitation led to an unexpected turnout of 250 participants. Since then, they have gathered every Sunday for a 40-minute walk, with some enjoying brunch afterward.
The Louisville Zoo’s walking club, established in 1987 and expanded through a partnership with Norton Healthcare in 2004, boasts over 15,000 registered members. Each day from March through October, members walk a 1.4-mile loop before the zoo opens its gates to the public.
Tony Weiter, 63, meets with two of his siblings every Friday for their walk. On a recent occasion, they caught up with one another while passing by zebras and a seal basking in the sun. “I enjoy the serenity of it. It’s cold, but the sun is shining. You get to see the animals,” he described. “It’s a great way to start the morning.”