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PT Pulse - Article 24 -The Year-Round Benefits of Walking and Staying Safe in the Winter

Writer's picture: Heather BissonHeather Bisson

Walking is one of the simplest and most effective forms of exercise, offering tremendous benefits for your physical and mental health. I recommend it all the time to clients, especially those with low back pain/ issues. Whether you’re strolling through a park on a sunny day or briskly walking indoors during the colder months, consistency and safety are key to reaping the rewards. Winter, however, can pose challenges to walking outdoors due to snow, ice, COLD, and generally unpredictable weather. Finding a safe and comfortable indoor space, combined with wearing proper footwear, ensures you can keep moving no matter the season.


Why Walking Is Important Year-Round


Walking provides benefits that extend beyond physical fitness. Here’s why it should be a year-round habit:


1. Boosts Cardiovascular Health

Regular walking strengthens your heart and improves circulation, reducing the risk of heart disease and stroke.


2. Improves Mental Well-Being

Walking releases endorphins, which can help alleviate stress, anxiety, and depression.


3. Supports Joint Health

Low-impact and gentle on your body, walking helps lubricate joints and ease stiffness, especially beneficial for those with arthritis.


4. Encourages Consistency

Unlike seasonal activities, walking is a versatile exercise you can adapt to any weather or environment.


5. Helps with Weight Management

Daily walks, paired with a balanced diet, can help burn calories and maintain a healthy weight.


Indoor Walking Options for Winter


When winter arrives with icy sidewalks and snowy trails, indoor walking can be a lifesaver. Here are some safe, dry, and temperature controlled(!) options:


- Shopping Malls

Many malls welcome walkers before stores open, offering a clean and climate-controlled environment.


- Fitness Centers (we have a great space in St. Albans - The Jonathan Bowman Center for Enrichment!)

Gyms and community centers often have tracks or treadmills ideal for walking.


- Indoor Tracks

Some schools or recreation centers allow public access to their indoor tracks and/ or hallways during specific hours.


- Walking Groups

Local walking groups may organize indoor walking events during winter months.


By transitioning indoors, you can avoid slips and falls while maintaining your fitness routine.


Indoor track overlooking the gymnasium at the AYCC in Waterville!
Indoor track overlooking the gymnasium at the AYCC in Waterville!

The Importance of Proper Footwear


Whether walking indoors or outdoors, the right footwear plays a crucial role in your comfort and safety. Here's what to look for in your shoe:


1. Arch Support

Proper arch support helps maintain the alignment of your feet, reducing strain on your knees, hips, and lower back.


2. Cushioning

Shoes with adequate cushioning absorb impact, reducing the stress on your joints.


3. Traction

For outdoor walking in winter, choose shoes with non-slip soles to prevent slips on wet or icy surfaces.


4. Fit and Comfort

Ill-fitting shoes can cause blisters and foot pain. Ensure your walking shoes are snug but not tight, with room to wiggle your toes.


5. Replace Worn Shoes

Walking shoes lose their effectiveness over time. Though the general rule of thumb is to replace shoes after 300 to 500 miles or 6 to 8 months of use, this can vary based on factors like the type of shoe, shoe quality, foot type, and more.


Final Thoughts


Walking is a versatile and accessible form of exercise that offers countless benefits, no matter the time of year. By prioritizing safety during the winter months and investing in proper footwear, you can continue enjoying the physical and mental rewards of walking without interruption. So lace up your shoes, find your ideal walking spot, and take the next step towards year-round wellness.

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Heather Bisson, PT, DPT   |   207-814-8987   |   heather@rehabmaine.org

113 North Lancey Street, Second Floor, Suite 12, Pittsfield, Maine 04967

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