For good health, the answer is simple: Take a walk

Scientists are still debating exactly when, where, how and why the species that became us stopped scampering around on all fours, and began to walk erect.

But, with gradual anatomical changes over 6 million or so years, we've gotten used to it, and at this point it, it feels quite natural. People in many regions of the world, where there aren’t a lot of cars and such, walk as their main means of transportation.

For better and worse, nowadays, most of us, around here anyway, only have to walk from the car to the elevator, or over to the bus stop. Walking has been relegated to recreation, or simply, exercise.

September is National Healthy Aging month, and when I ask people what they want from their later years, one of the top answers is mobility. We want to be able to get around. We don’t want to lose the ability to walk if we can help it. There are a lot of reasons why we might lose our mobility. Some, like accidents or certain unforeseen health issues are out of our control. But for most of us walking for exercise is one of the most important things you can do to stay mobile in old age. If you’re using it, you’re much less likely to lose it. This strategy goes back to the beginning of humanity.

This brings me to the fact that walking is good for you. We all know that. But, just as a reminder, here's a partial list of the health benefits of walking from the American Heart Association. 

My friend, pioneer cardiologist Dr. Richard Stein puts it this way: “It buys you extra years of life, or living as an active, inventive, in a sense powerful person in terms of your own destiny.”

For years the conventional wisdom has been "get 10,000 steps a day for health." But for those of us who don’t love to walk, recent studies have shown that we can get a similar benefit from half that amount.

I'm a walking advocate and a walking enthusiast. However, as you may know, I believe in the ease in, start with a little, stay in your comfort zone, set attainable short-term goals, build up to your ultimate goal over time, method of exercise. And I know from personal experience that it's more sustainable when it's fun.

Start with a pleasant gentle stroll, and if you build up at your own pace over time, it stays easy, even when you eventually build up to a vigorous walk.

Smart watches are a great tool. They count your steps, monitor your heart rate, monitor any activity plan, and nag you about it.

But some of the fittest people I can think of, the people who walk everywhere every day because walking is their only mode of transportation, don't use them. Enjoy your smart watch, but don’t let it rule your life.

Sport-specific shoes are good, walking, running, cross training, or hiking shoes, if you can afford them. But I've been to countries where some of the fittest people can't afford them and frankly don’t miss them. Some of the people I'm thinking of don't have shoes at all. You can get plenty fit in just plain all-purpose sneakers or any shoes if they're comfortable to walk in.

Good posture is essential for walking. Stand and walk with your head over your shoulders, your shoulders over your hips, and the whole-body line-up centered over the base of your feet. Don't slouch forward or lean back. Try to keep your abs pulled in when you think of it. If you're used to less good posture, it may feel awkward at first. But, once you get used to it, I don't think you'll want to stand or walk any other way.

Music is the plane that flies you to your destination. So, if you like music, plug in your ear buds and walk to your favorites. Try to pick music that motivates you but helps you walk at a comfortable pace, not too fast or too slow. Stay in your comfort zone.

Do walk. Please make time in your day for it. Whether it's outside, in a mall, on a treadmill, or in place. It's in our nature. And I think you'll thank yourself for the effort.

Last but not least walking is an adventure and an education. You never know what you might encounter. Walk on.