As a doctor one of my favorite quotes is, “It’s not about the years in your life, but the  life in your years.”

If there is one thing we can all do its increase our years and life by simply walking.  Studies show just 75 minutes of brisk walking per week can increase your lifespan by 1.8 years compared to those who don’t exercise.

If you walk 150 minutes per week, you can add 3.4 years and those that spend 450 minutes add 4.5 years. For you, Fitbit users, 75 minutes of walking is approximately 6300 steps and 450 minutes is 37,800 steps (5,400 extra steps per day per week). 

 Benefits of walking

Walking can reduce your risk of coronary heart disease, osteoporosis, breast and colon cancer, and Type II Diabetes while improving blood pressure and blood sugar levels, blood lipid profile, mental well-being, and body composition. 

With all these benefits, why don’t more people do it? My first guess is “time restraints” and my second would be “boredom.” There are numerous articles you can read that will help you with time management, so I want to focus on how to make walking fun. 

Make walking fun

In Southern California, we have some of the nicest weather and amazing nature trails. Hiking can provide all the health benefits mentioned above and more!

My personal favorite local hiking trails are located in the San Mateo Wilderness located off the Cleveland National Forest Road. There are various trails for every type of hiker, magnificent vista views, 

and possibly a waterfall if you go shortly after a rainfall! 

My second favorite has to be the hiking near Doane Valley Campground located in Palomar State Park. Here you can enjoy a small pond, various old structures, and a wide array of different evergreen trees. 

Finally, a little bit further away and for more expert hikers Icehouse Canyon and Mt. Baldy. At this higher elevation, the workout is strenuous, but the views are unparalleled. Icehouse Canyon carries you next to a stream almost the entire way. It offers some challenging switchbacks, and the chance to see some bighorn sheep! Aside from what I have mentioned, there is a map of some shorter Murrieta trails available online at Murrieta.org. You cab also find great places to hike at http://www.greeneadventures.com/. 

 What and how to pack when hiking

Another benefit of walking is that it doesn’t require any memberships or expensive equipment. A pair of 

athletic shoes, shorts, a shirt, and some water is often times all you need! For those looking to become a 

more avid hiker, let me share some trail tips I have learned along the way. A good pair of trekking poles can reduce the amount of compressive force on your knees by 25%. This is especially beneficial if you are carrying a heavy pack. Another item to consider is the type of shoes you buy.

Make sure you choose the right items for the job because every one pound on your feet equals five pounds on your back. When packing your bag for longer trips, make sure to balance it out by putting the heaviest items towards the middle of your pack. Try to use backpacks that have waist straps as that will take pressure off your shoulders and put it on your hips where it can be more easily managed. 

Prevent injuries 

Finally, don’t ignore small nagging pains that might show up in the beginning of your hike. Do whatever you can to fix the problem or it will only get worse as the hike goes on.

This spring and summer, make an effort to not only start walking every day but to also get out in the beautiful wilderness we have right in our backyard. As you start forming healthy habits, it is also beneficial to get checked by a chiropractor. If you have hip or leg pain, it should get checked out to prevent further pain or injury. 

While you may not have back pain, it is essential to know if your spine and nervous system are performing at peak potential. A spine that isn’t moving properly will leave you vulnerable to injury, and who wants to deal with that on the trail? 

If you are in Murrieta, I would love to serve you, if not, send me an email I can help you find one near you. I hope you will enjoy walking and the wild just as much as I will this spring and summer!

Dr. Chris Boman 

Phone:  951-304-2242

Address:  25032 Las Brisas Rd. Unit A, Murrieta, CA 92562