Walking is simple and enjoyable. Walking will make you feel better and live longer. Walking is better for the health of the planet as well. By getting out of our cars and walking as much as possible, we reduce the amount of harmful air emissions going into the atmosphere that contributes to climate change.
How Much Daily Exercise Do We Need?
Infant: No specific time recommendations
Physical activity promotes motor development; no formal programs necessary. Provide a safe space for free movement and play. Limit time in car seats, walkers and swings.
Children: 1 ½ to 2 hours
Toddlers and youth should have 30-60 minutes of structured activity and at least 60 minutes of unstructured active play time each day. Limit time in car seats and strollers. The kids will be happier and sleep better at night!
Adolescents: 30-60 minutes
Depending on interests, this can include both individual activities and competitive sports. Limit time in cars and encourage walking and bicycling whenever possible.
Adults: 30-60 minutes
30 minutes of moderately-intense physical activity at least 5 times a week provides significant health benefits, while a higher level may be achieved by increasing the time and/or frequency. Think about ways to get out of the car and walk rather than drive! The average family makes 10 car trips in a given day. Think about ways to reduce the amount of driving you do. It will help air quality and the planet!
Older Adults: 30-60 minutes
30 minutes of moderate activity at least 5 times a week provides significant health benefits. Think about ways to get out of the car and walk rather than drive!
Start today! Slip on a pair of comfortable walking shoes or sneakers and take a walk!
Gavin, Mary L. MD, Dowshen, Steven A., MD, Izenberg, Neil, MD, (2004). FitKIDS, A practical guide to raising active and healthy children – from birth to teens, DK Publishing, Inc., New York , NY
Mayo Clinic website (February 27, 2006)
Why Walking is a Good Exercise
- Walking is simple – it is low impact, free, and high in health benefits.
- You can benefit from regular physical activity, no matter what your age is.
- Physical activity does not have to be strenuous to achieve health benefits. Daily moderate activity can make a difference.
- Walking helps maintain healthy bones, muscles, and joints.
- Walking improves stamina and muscle strength, even for those with chronic, disabling conditions.
- Walking can be a social activity with family and friends.
- Walking increases your feeling of well-being and can help reduce symptoms of anxiety and depression.
- Walking and other physical activity can help control joint swelling and pain associated with arthritis.
- Walking reduces the risk of coronary heart disease, high blood pressure, colon cancer, and diabetes.
Primary Source: NJ Department of Health (February 27, 2006)
When you walk the trails described on this site, please observe basic trail etiquette: Stay on the trails. Leave no garbage behind. Be quiet and respectful of nature and other walkers.