Areas that are walkable will encourage people to get more walking into their living routine – and more walking is always recommended by doctors.
A large national study published in the American Journal of Epidemiology provides strong evidence supporting the idea that walkable neighborhoods can encourage more walking.
The research, which studied over 11,000 twins, found a clear link between the built environment and physical activity.
By comparing twins who shared similar genetics and family influences, the study isolated the impact of neighborhood features on walking habits.
The results showed that a 1% increase in a neighborhood’s walkability led to a 0.42% increase in walking activity.
To scale that up, if walkability were improved by 55%, it could result in a 23% increase in walking, or roughly 19 extra minutes of walking per week for every person in the area.
Glen Duncan, the study’s lead author, points out in the paper that encouraging more walking could lead to major health benefits. In fact, this is pretty much very old news.
He emphasizes that simply increasing walking — a cheap and easy way to get more body movement — could help people reach the American Heart Association’s recommended 150 minutes of physical activity per week, a goal associated with improved health outcomes.
How the Study Was Done
The study measured walkability using an index that took into account factors such as population density, the availability of roads and proximity to desirable destinations like stores, parks and restaurants.
More walkable neighborhoods were typically found in urban areas, where residents had easier access to these amenities.
For example, Seattle’s Capitol Hill neighborhood is often cited as a good model for walkability, with many shops and restaurants within walking distance and with public transportation options nearby.
But suburban and rural areas tend to have lower walkability, as residents often need to drive to reach essential services like grocery stores.
Walking, however, is easy and accessible and requires only a good pair of athletic shoes.
Are you reluctant to get in more walking outside? Here are some suggestions.
Start with Short, Manageable Walks
Instead of committing to long walks, begin with shorter, more manageable distances.
Start with 10-15 minute walks and gradually increase the time and intensity.
This reduces the pressure and makes the task seem more achievable, helping you build the habit.
Set a Specific Goal or Purpose
Give yourself a reason to walk outside beyond just exercise.
You could aim to listen to a podcast or enjoy the scenery.
Offer to walk a neighbor’s dog or maybe even start a dog walking service.
Dress Comfortably and Be Prepared
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Ensure that you have the right clothing for the weather and comfortable shoes.
When you’re well-prepared, you’ll feel more comfortable and less likely to hesitate about stepping outside.
Keeping a pair of walking shoes by the door can also serve as a visual reminder.
Create a Routine
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Establish a regular time each day to walk outside.
Consistency will make walking a normal part of your day.
The more it becomes a habit and ingrained into you, the less resistance you’ll feel.
Buddy Up or Join a Walking Group
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Walking with a friend or joining a walking group can provide social motivation.
Having someone to walk with will make you feel more accountable.
The study also investigated the effect of walkable neighborhoods on public transit use.
While the study found that few participants used public transit, living in a walkable area reduced the likelihood of not using transit at all by 32%.
While the study didn’t find walkability to affect more vigorous exercises like running or strength training, that these activities often occur outside the neighborhood and don’t depend on local infrastructure.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, increased strength, muscle building, fitness and improved health.
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