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Serenity in Scrubs - National Walking Day, April 2nd

woman in shorts and white top, wearing a hat. She has a bag over right shoulder walking down a brick path with pink brush on either side of her.

Step into Wellness: Celebrate National Walking Day


Every year, we celebrate National Walking Day on the first Wednesday in April. This year, April 2nd marks the day encouraging people to reap the numerous health benefits of walking. The American Heart Association created National Walking Day over ten years ago to promote physical activity and improve overall heart health. Walking offers numerous benefits, including reducing stress, improving mental well-being, and promoting better sleep (AHA, 2025). Additionally, it can positively impact one's blood pressure, BMI, and longevity while decreasing the risk of or improving type 2 diabetes and cognitive decline (Ungvari et al., 2023).


Why Walking Matters


Walking is one of the simplest yet most effective forms of exercise. It requires no special equipment, can be done almost anywhere, and provides a wealth of health benefits, including:


  • Improved Heart Health: Walking can help lower blood pressure, improve circulation, and reduce the risk of heart disease.

  • Boosted Mood: A brisk walk releases endorphins, which help reduce stress, anxiety, and depression symptoms.

  • Enhanced Brain Function: Studies show that walking helps improve memory, cognitive function, and creativity.

  • Weight Management: Walking is an effective way to burn calories and help maintain a healthy weight.

  • Stronger Bones and Muscles: Regular walking strengthens bones, reduces the risk of osteoporosis, and keeps muscles toned.


The Dangers of a Sedentary Lifestyle


Sitting is considered the new smoking. Many Americans lead sedentary lifestyles, with one in four adults sitting for more than 8 hours daily (AHA, 2025). The World Health Organization (WHO) reports that individuals who do not meet the recommended daily physical activity levels face a 20% to 30% increased mortality risk (WHO, 2025). Globally, approximately 1.8 billion adults fail to meet the recommended 150 minutes of moderate-intensity physical activity per week (WHO, 2025). Here are some tips on how to get moving when you may not feel like doing anything on some days.


How to Celebrate National Walking Day


  • Take a Walk Break: Whether you're at work, at home, or running errands, set aside 15-30 minutes for a refreshing walk.

  • Join a Walking Group: Invite friends, coworkers, or family members to walk together for motivation and social connection.

  • Explore a New Trail: Venture to a nearby park or nature trail and enjoy the scenic views while walking.

  • Incorporate Walking into Your Routine: Opt for stairs instead of elevators, park farther away from your destination, or take a post-dinner stroll.

  • Track Your Steps: Use a pedometer or fitness tracker to set and achieve your daily step goals.


Walking for a Better You


One of the best things about walking is that it's accessible to people of all ages. Most nurses do get plenty of steps in during a busy shift, but taking a walk after work is a good way to clear your mind. On your day off, it's a perfect way to fit movement into your schedule. Walking prioritizes mobility and is a lifelong activity that supports overall well-being. This lifelong aspect of walking offers hope and optimism for a healthier future, regardless of age.


Make Walking Fun!


  • Listen to Music or a Podcast – Walking becomes even more enjoyable when paired with your favorite tunes or an engaging podcast.

  • Set Challenges– Challenge yourself to reach a specific number of steps daily or participate in a step challenge with friends.

  • Walk with Purpose – Use your walk to reflect, clear your mind, or brainstorm new ideas.


Step Forward Today and Go for a Walk!


This week, let's plan to take a walk on April 2nd and make it a daily habit. National Walking Day is more than just an annual event—it's a movement to inspire a healthier lifestyle. So, lace up your walking shoes, step outside, and take a stride toward better health. Your body and mind will thank you!


Send us a picture of your walk today or tell us where you love walking! Mine is the beach when I'm there!


A woman walking on a sandy beach with the sun rising.


References:


American Heart Association (AHA) (2025). Walk more. Stress less. Retrieved from https://www.heart.org/-/media/Healthy-Living-Files/Fitness/national_walking_day_social_media_guide.pdf?sc_lang=en


Ungvari, Z., Fazekas-Pongor, V., Csiszar, A., & Kunutsor, S. K. (2023). The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience, 45(6), 3211–3239. https://doi.org/10.1007/s11357-023-00873-8


World Health Organization (WHO) (2025). Physical activity. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity


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