Candice Denise Owens likes to get 8,000 to 10,000 steps a day. But one day last fall, the 44-year-old Baltimore resident realized she didn’t want to go out for her daily walk. “It was really cold, but I didn’t want to stop going in,” she told Yahoo Life.
And then the digital creator, motivational speaker and self-care coach went to a local mall. “I literally managed to get started today just by casually walking around the mall,” she marveled. a TikTok about your experience with what’s known as “mall walking,” a workout generally associated with older adults. “I used to look at women when I was younger and think, ‘Look at those women walking around the mall.’ And now I understand; they are trying to get in.
Months later, Owens has maintained her routine of walking around the mall, especially on days when the weather is bad (like now, when the extreme heat is raging) or she’s worried her asthma might get worse outside. She estimates that she walks through the mall about two or three times a month, tracking her steps (usually about 8,000 per visit) in the fitness app on her iPhone and arriving close to opening hours to avoid being slowed down by crowds or slow-witted stares. in the windows. The latter is a trick she learned from watching older mall walkers when she worked at a Nordstrom shopping center years ago.
Here’s what experts say about walking in malls — and how to make the most of your time strolling through Foot Locker.
Is walking in the mall good for you?
Yes, but there are some caveats, cardiologist Dr Mustali Dohadwala tells Yahoo Life. Walking is associated with numerous benefits, some of which, like exposure to vitamin D, are specific to walking outdoors rather than indoors. So mall walkers (or someone walking on a treadmill at the gym) might miss out.
But any walking still “saves lives,” adds Dohadwala, because it keeps people active and away from the kind of sedentary lifestyle that is associated with a higher risk of premature death. Even walking indoors is good for cardiovascular health and can be a “safer” exercise option for many people, especially as summer arrives and thermal safety is a concern. As a doctor born and raised in Houston, Dohadwala knows all too well how heat and humidity can take a toll on someone—especially a person who is taking prescription medications, has an underlying health problem, is relatively sedentary, or simply isn’t used to exercising at all. hot climates. – at risk of heat exhaustion, or worse.
What is a good reference for walking? Dohadwala points to guidelines that recommend at least 150 minutes of moderate-intensity physical activity per week, which, he says, “would be sufficient for cardiovascular health.” When it comes to step counts, “data shows that between 7,000 and 10,000 steps per day would be sufficient,” he adds.
What else is there to like about strolling through the mall?
According to official resource guide for mall walking created by University of Washington Health Promotion Research Center In conjunction with the Centers for Disease Control and PreventionExtreme heat is just one of many barriers to exercise that malls can help people overcome.
“We know we have problems with physically inactive people and we know that one of the things people like to do is walk,” Tornyay Center for Healthy Aging at the University of Washington director and professor Basia Belza, who led the research for the mall walking guide, told Yahoo Life. “So why can’t we create more places for people to feel safe walking? … We know this can build community. We can do it alone, we can do it with others. You can do this to a 5-year-old, you can do this to an 85-year-old.”
Walking in the mall, adds Belza, solves problems that make exercise inaccessible. These barriers include:
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Climate: As the guide notes, “most malls offer a temperature-controlled indoor environment” that offers refuge during hot, cold, or inclement weather.
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Fear of crime: Safety and the presence of other people can provide a sense of security. “Especially as a woman, it’s really nice to be able to walk and not feel like I have to continually look at my body. [shoulder for signs of danger],” says Owens.
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Fear of getting hurt: The smooth, flat surfaces of a mall are best suited for pedestrians, particularly those who don’t feel confident navigating rocky, hilly, or uneven terrain (or are worried about being hit by a reckless driver).
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Lack of access to a gym: As long as you don’t go shopping after each outing or pay for valet parking, there is no cost associated with walking through the mall.
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Lack of bathrooms: Clean and safe public restrooms can be difficult to find on outdoor walks. On the other hand, shopping malls have several sanitary facilities, should the need arise.
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Lack of social support: According to Belza, many mall owners are “forward-thinking” enough to partner with area hospitals or host community programs that make it easy to find a walking buddy, join an existing club or even check your blood pressure. Checking location Meeting listings can also reveal like-minded groups.
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Lack of skills: It’s easy to be intimidated by fitness trends, but walking is about as simple as it gets. Just put on some sneakers and pick up the pace.
How to Make the Most of Your Mall Walk
Ready to get your heart rate up in the gallery? Here are some tips.
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Find the right hiking companion. As Belza says, walking around the mall can be great for building community — but it can take a while to find someone who’s on the same page in terms of walking pace and fitness goals. “I prefer to go alone,” says Owens, “just because some people aren’t as disciplined and might want to stop and look around the stores and shop.”
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Park further away. This allows Owens to take a few extra steps, she says.
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Go during off-peak times. Both Owens and Belza recommend arriving early to avoid crowds, and some malls open their doors before indoor stores actually open.
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Bring the cart. Walking around the mall can be particularly appealing to moms who want to get some exercise while their kids nap in the Doona.
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Multitasking. If you don’t like talking or absorbing the sounds of the mall, put on your headphones. Owens relies on a motivational podcast or audiobook to keep her active during her solo outings.
So are mall walks back?
Walking around the mall appears to be gaining new (and younger) fans on TikTok, but it’s worth recognizing that not every community will have access to a comparable mall or shopping center. Many have closed and the retail landscape is constantly changing. “When we were doing this work, it was when shopping malls were very robust,” says Belza. “Now, clearly, some things have changed, like COVID and online ordering.”
Although her mall walking guide points to similar spaces available across the country — from zoo walking programs to hockey rinks — Belza remains optimistic that the tide will turn.
“I think malls will have a resurgence,” she says. “I think there is still a need for them. There are still places people need to go… [where] they feel a sense of community.
