Small Steps, Big Impact: Why Walking Just 2 Days a Week Can Boost Your Health

When it comes to improving your health, sometimes the simplest habits make the biggest difference. A large U.S. study published in JAMA Network Open (2023) followed over 3,000 adults for 10 years to see how walking patterns affected longevity – and the results were eye-opening.

The study found that walking 8,000 steps per day, just 1-2 days per week, lowered the risk of dying from any cause by 15%. Even more impressive, people who walked 3-7 days per week saw only a slightly greater benefit, with a 16.5% lower risk. In other words, you don’t have to walk every single day to experience real health improvements – consistency matters more than perfection.

The Health Benefits of Walking

As chiropractors, we believe in simple, natural ways to support long-term wellness, and walking is one of the best. Regular walking helps:

• Support healthy joints and spine function
• Improve cardiovascular health
• Reduce stress and inflammation
• Boost energy levels and immune function

Even just a couple of walks each week can have a meaningful impact on your health, longevity, and overall quality of life.

Best Walking Trails Around Ottawa

Ottawa and its surroundings offer a wide range of trails perfect for walking, from paved urban pathways to rugged natural areas. Popular options include the scenic Rideau Canal and Ottawa River pathways, the natural beauty of Gatineau Park with trails like the Pink Lake Trail, and the unique landscape of the Mer Bleue Bog Trail. For a more forest-like experience, consider trails in the Greenbelt, such as those in Pine Grove and Stony Swamp.

How to Get Started

So, where should you start?

Start small: Aim for 8,000 steps (about one hour of walking) on 2 days each week.

Make it fun: Walk with a friend, listen to music or a podcast, or explore a new trail.

Build the habit: When you’re ready, add one more walk each week to strengthen the routine.

Walking and Chiropractic Care

At Hazeldean Family Chiropractic, we encourage all our patients to find small, sustainable ways to care for their health outside of the clinic. Walking is a simple, no-cost habit that anyone can begin today – and your future self will thank you for it.

Ready to take the first step toward better health? Start with just 2 walking days this week – and if you’d like guidance on building walking into your wellness plan, contact Hazeldean Family Chiropractic today.