{"id":14115,"date":"2026-08-31T16:32:16","date_gmt":"2026-08-31T16:32:16","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=14115"},"modified":"2026-08-31T16:35:17","modified_gmt":"2026-08-31T16:35:17","slug":"think-walking-isnt-exercise-think-again","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2026\/08\/31\/think-walking-isnt-exercise-think-again\/","title":{"rendered":"Think Walking\u00a0Isn\u2019t\u00a0Exercise? Think Again\u00a0"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"723\" src=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2024\/07\/iStock-1445417525-1024x723.jpg\" alt=\"\" class=\"wp-image-13199\" srcset=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2024\/07\/iStock-1445417525-1024x723.jpg 1024w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2024\/07\/iStock-1445417525-300x212.jpg 300w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2024\/07\/iStock-1445417525-768x542.jpg 768w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2024\/07\/iStock-1445417525-1536x1085.jpg 1536w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2024\/07\/iStock-1445417525-2048x1447.jpg 2048w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2024\/07\/iStock-1445417525-1200x848.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">As summer winds down, autumn\u2019s promise of cooler mornings, crisp air, and colorful scenery set the perfect backdrop for outdoor activity.&nbsp;It\u2019s&nbsp;an ideal season to&nbsp;establish&nbsp;a walking routine before the frigid air of winter makes it harder to get outside.\u202f\u202f&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2026\/08\/31\/think-walking-isnt-exercise-think-again\/#espanol\">Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A stroll in the park or a quick lap around the block may seem simple, but that walk is one of the most effective (and underrated) ways to boost your health. Unlike overly complex, grueling workout schedules that can&nbsp;often&nbsp;result in a wasted gym&nbsp;membership,&nbsp;walking&nbsp;doesn\u2019t&nbsp;require special equipment or drastic lifestyle changes. All it takes is putting one foot in front of the other.\u202f&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Know the Benefits&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In terms of overall health, walking has&nbsp;many&nbsp;positive effects:\u202f\u202f&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stress reduction<\/strong>. Walking, especially outside in natural environments, can reduce levels of cortisol, the stress hormone. It also stimulates the release of endorphins in the form of neurotransmitters that boost your mood and help alleviate anxiety and depression.\u202f\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Enhanced cognitive function.<\/strong>\u202fWalking increases heart rate and circulation, which increases blood flow to the brain. This increased blood flow delivers more oxygen and nutrients to support cognitive functions such as memory, attention, and processing speed.\u202f\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Physical health<\/strong>. Walking lowers blood pressure and improves cardiovascular health, reducing the risk of heart disease and stroke. As a low-impact exercise, it also eases joint pain, making it suitable for people of all ages and fitness levels. And finally,&nbsp;as part of a healthy lifestyle&nbsp;it&nbsp;can help&nbsp;prevent or manage various conditions, including high blood pressure, cancer, and type 2 diabetes.\u202f\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Better sleep.<\/strong><strong>\u202f<\/strong>Daily walking can help you fall asleep faster, get better rest, and create new neural pathways in your brain. This can raise the quality of your sleep and help you&nbsp;maintain&nbsp;a healthy sleep-wake cycle.\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Weight management.<\/strong>\u202fNot only does walking burn calories, but it also leaves you less hungry than higher-intensity exercise, so it can aid weight loss when combined with a balanced diet \u2013 a 30-minute walk can&nbsp;burn&nbsp;200 calories.\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Walking can be just as beneficial as running\u202fwhen\u202fdone\u202fright.\u202fWhile\u202fboth\u202fforms of\u202fexercise\u202fimprove cardiovascular health and overall fitness,\u202fwalking\u202fcan be done safely for most people.\u202f&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cTailoring walks to your body\u2019s ability is crucial to avoid injury and fatigue,\u201d says\u202f<a href=\"https:\/\/www.cooperhealth.org\/doctors\/rachel-boccella-do\" target=\"_blank\" rel=\"noopener\">Rachel Boccella, DO<\/a>, a\u202fprimary care physician with\u202f<a href=\"https:\/\/www.cooperhealth.org\/services\/cooper-care-alliance?_gl=1*aqe65j*_gcl_au*MTQ1NDEzMzUzLjE3MTgxMzA0ODY.*_ga*OTAyODI5NTMuMTcxODEzMDQ4Ng..*_ga_Q7FC98J25G*MTcyMTY2NzE0MS4zNy4xLjE3MjE2Njc0NTYuMC4wLjA.\" target=\"_blank\" rel=\"noopener\">Cooper Care Alliance<\/a>, \u201cOvertraining your body can fatigue muscles and increase the risk of injury. A general rule is not to increase mileage by more than 10% per week.\u201d\u202f\u202f\u202f&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some tips to get you started on a walking routine:\u202f\u202f\u202f&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Start&nbsp;slow<\/strong>. If&nbsp;you\u2019re&nbsp;new to walking, ease into it by starting small. Establish a baseline by tracking distance and time to see how much your body can tolerate. \u202fOnce you are comfortable, gradually increase mileage and speed.\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Get the right gear.<\/strong><strong>\u202f<\/strong>Proper attire is key to a good walk. Wear weather-appropriate clothing and comfortable shoes that provide support.\u202f\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Find a&nbsp;buddy.<\/strong><strong>\u202f<\/strong>Walking with a partner can enhance motivation, enjoyment, and consistency. Grab a friend to go on your next walk.\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plan your course<\/strong>.&nbsp;It\u2019s&nbsp;great if you can get outside on a bike path or walk around the block, but try to avoid uneven pavement, construction, and potholes. When the weather is bad, opt for somewhere indoors like a shopping mall.\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stretch.<\/strong><strong>\u202f<\/strong>Stretching is essential before and after every walk to prevent soreness and muscle strain.\u202f\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Walking is one of the easiest and most affordable exercises, and it can be done&nbsp;pretty much anywhere.\u202fTake advantage of&nbsp;the\u202fdaylight&nbsp;to&nbsp;establish&nbsp;your routine&nbsp;before\u202fthe early darkness of\u202fwinter sets in.\u202f&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.cooperhealth.org\/doctors\/rachel-boccella-do\" target=\"_blank\" rel=\"noopener\">Rachel Boccella, DO<\/a>, is a primary care physician who cares for patients of all ages in the Cooper Care Alliance office at\u202f17 West Red Bank Avenue in Woodbury. She is accepting new patients. Call\u202f<a href=\"tel:8565361515\" target=\"_blank\" rel=\"noopener\">856.536.1515<\/a>\u202for\u202f<a href=\"https:\/\/request.cooperhealth.org\/request.php?\" target=\"_blank\" rel=\"noopener\">click here<\/a>\u202fto schedule an appointment today.\u202f\u202f&nbsp;<\/p>\n\n\n<p><a name=\"espanol\"><\/a><\/p>\n\n\n<h2 class=\"wp-block-heading\">\u00bfCrees que caminar no es ejercicio? Pi\u00e9nsalo bien.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A medida que el verano llega a su fin, la promesa del oto\u00f1o de ma\u00f1anas m\u00e1s frescas, aire fresco y paisajes coloridos crea el escenario perfecto para la actividad al aire libre.Es una estaci\u00f3n ideal para establecer una rutina de caminata antes de que el aire g\u00e9lido del invierno haga m\u00e1s dif\u00edcil salir al aire libre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un paseo por el parque o una vuelta r\u00e1pida a la manzana puede parecer sencillo, pero esa caminata es una de las formas m\u00e1s efectivas (y subestimadas) de mejorar su salud. A diferencia de los programas de ejercicios agotadores y demasiado complejos que a menudo pueden resultar en una p\u00e9rdida de membres\u00eda en un gimnasio, caminar no requiere equipo especial ni cambios dr\u00e1sticos en el estilo de vida. Basta con poner un pie delante del otro.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Conozca los beneficios<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">En cuanto a la salud general, caminar tiene muchos efectos positivos:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reducci\u00f3n del estr\u00e9s.<\/strong> Caminar, especialmente al aire libre en entornos naturales, puede reducir los niveles de cortisol, la hormona del estr\u00e9s. Tambi\u00e9n estimula la liberaci\u00f3n de endorfinas \u2014neurotransmisores que mejoran el estado de \u00e1nimo y ayudan a aliviar la ansiedad y la depresi\u00f3n.\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mejora de la funci\u00f3n cognitiva.<\/strong> Caminar aumenta la frecuencia card\u00edaca y la circulaci\u00f3n, lo que incrementa el flujo sangu\u00edneo hacia el cerebro. Este mayor flujo sangu\u00edneo aporta m\u00e1s ox\u00edgeno y nutrientes para favorecer funciones cognitivas como la memoria, la atenci\u00f3n y la velocidad de procesamiento.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Salud f\u00edsica.<\/strong> Caminar reduce la presi\u00f3n arterial y mejora la salud cardiovascular, disminuyendo el riesgo de enfermedades card\u00edacas y accidentes cerebrovasculares. Al ser un ejercicio de bajo impacto, tambi\u00e9n alivia el dolor articular, lo que lo hace adecuado para personas de todas las edades y niveles de condici\u00f3n f\u00edsica. Por \u00faltimo, como parte de un estilo de vida saludable, puede ayudar a prevenir o controlar diversas afecciones, incluidas la hipertensi\u00f3n, el c\u00e1ncer y la diabetes tipo 2.\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mejor sue\u00f1o.<\/strong> Caminar a diario puede ayudarte a conciliar el sue\u00f1o m\u00e1s r\u00e1pido, descansar mejor y crear nuevas v\u00edas neuronales en el cerebro. Esto puede mejorar la calidad de tu sue\u00f1o y ayudarte a mantener un ciclo saludable de sue\u00f1o-vigilia.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Control de peso.<\/strong> Caminar no solo quema calor\u00edas, sino que tambi\u00e9n genera menos sensaci\u00f3n de hambre que el ejercicio de mayor intensidad; por ello, puede favorecer la p\u00e9rdida de peso si se combina con una dieta equilibrada: una caminata de 30 minutos puede quemar 200 calor\u00edas.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Caminar puede ser tan beneficioso como correr si se hace correctamente. Si bien ambas formas de ejercicio mejoran la salud cardiovascular y la condici\u00f3n f\u00edsica general, caminar es una actividad segura para la mayor\u00eda de las personas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Adaptar las caminatas a la capacidad de su cuerpo es fundamental para evitar lesiones y fatiga,&#8221; afirma <a href=\"https:\/\/www.cooperhealth.org\/doctors\/rachel-boccella-do\" target=\"_blank\" rel=\"noopener\">Rachel Boccella, DO<\/a>, m\u00e9dica de atenci\u00f3n primaria de <a href=\"https:\/\/www.cooperhealth.org\/services\/cooper-care-alliance?_gl=1*aqe65j*_gcl_au*MTQ1NDEzMzUzLjE3MTgxMzA0ODY.*_ga*OTAyODI5NTMuMTcxODEzMDQ4Ng..*_ga_Q7FC98J25G*MTcyMTY2NzE0MS4zNy4xLjE3MjE2Njc0NTYuMC4wLjA.\" target=\"_blank\" rel=\"noopener\">Cooper Care Alliance<\/a>. &#8220;Exigir demasiado al cuerpo puede fatigar los m\u00fasculos y aumentar el riesgo de lesiones. Una regla general es no aumentar la distancia recorrida m\u00e1s de un 10 % por semana.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed tiene algunos consejos para comenzar una rutina de caminata:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Empieza despacio.<\/strong> Si te inicias en la caminata, ve poco a poco. Establece un punto de referencia registrando la distancia y el tiempo para ver cu\u00e1nto puede tolerar tu cuerpo. Una vez que te sientas c\u00f3modo, aumenta gradualmente la distancia y la velocidad.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Get the right gear.<\/strong><strong>\u202f<\/strong>Proper attire is key to a good walk. Wear weather-appropriate clothing and comfortable shoes that provide support.\u202f\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Consigue el equipo adecuado.<\/strong> La vestimenta apropiada es clave para una buena caminata. Usa ropa adecuada para el clima y calzado c\u00f3modo que ofrezca buen soporte.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Planifica tu ruta.<\/strong> Es estupendo si puedes salir al aire libre por un carril bici o dar una vuelta a la manzana, pero intenta evitar pavimentos irregulares, obras y baches. Cuando haga mal tiempo, elige un lugar cerrado, como un centro comercial.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Estirar. <\/strong>El estiramiento es fundamental antes y despu\u00e9s de cada caminata para prevenir dolores y tensiones musculares.\u202f\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Caminar es uno de los ejercicios m\u00e1s sencillos y econ\u00f3micos, y puede realizarse pr\u00e1cticamente en cualquier lugar. Aproveche las horas de luz diurna para establecer su rutina antes de que llegue la oscuridad temprana del invierno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.cooperhealth.org\/doctors\/rachel-boccella-do\" target=\"_blank\" rel=\"noopener\">Rachel Boccella, DO<\/a> es m\u00e9dica de atenci\u00f3n primaria y atiende a pacientes de todas las edades en el consultorio de Cooper Care Alliance, ubicado en el 17 West Red Bank Avenue, en Woodbury. Actualmente acepta nuevos pacientes. Llame al <a href=\"tel:8565361515\">856.536.1515<\/a> o <a href=\"https:\/\/request.cooperhealth.org\/request.php?\">haga clic aqu\u00ed<\/a> para programar una cita hoy mismo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As summer winds down, autumn\u2019s promise of cooler mornings, crisp air, and colorful scenery set the perfect backdrop for outdoor activity.&nbsp;It\u2019s&nbsp;an ideal season to&nbsp;establish&nbsp;a walking routine\u2026<\/p>\n","protected":false},"author":48,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-14115","post","type-post","status-publish","format-standard","hentry","category-ehealth-connection"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Think Walking\u00a0Isn\u2019t\u00a0Exercise? 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