When Florence Mall throws open its doors in the morning, these patrons are ready to roll, strolling purposefully past store after store. But it’s not necessarily bargains they’re looking for. It’s better fitness.
They’re mall walkers.
Around in some form since American malls started sprouting in the second half of the 20th century, mall walkers – many of them retirees – take advantage of a safe, climate-controlled, cost-effective way to practice a safe, low-impact, distance-controlled form of exercise.
In a study of mall walking published last year, The Centers for Disease Control and Prevention noted that malls are the second-most popular venue nationally (after neighborhoods) for walking.
The CDC report noted the benefits of walking in general:
- Little or no specialized skills or training
- Little equipment costs, beyond walking shoes
- Adaptable to people of different levels of fitness and mobility
- Flexible way to get in the recommended 150 weekly minutes of moderate-intensity aerobic exercise, which lowers risk factors for heart disease and strokes, type 2 diabetes, and breast and colon cancer, among other benefits
The report documented the benefits of mall walking in particular:
- A safe, climate-controlled environment
- Easy access to clean restrooms
- Level surfaces to reduce the risk of injury over uneven terrain
While the lack of curbs or steep grades inside the mall makes your path safer, remember that no exertional activity, including mall walking, is 100 percent injury-proof.
“Someone might be thinking it’s the least stressful, lowest-impact activity you can find, which isn’t wrong, but you can still get hurt,” said Dr. Tyler Browning, primary care sports medicine provider for St. Elizabeth Healthcare.
Of course, that doesn’t mean the injury risk outweighs the health benefits of walking. But before you get to “set” and “go,” make sure you’re ready.
“Good shoes are a must,” Dr. Browning said. So is a short warm-up. “Even the mall walker should stretch beforehand,” he added. And listen to your body. If you’re sore after a walk, take a day off before the next one.
How long should you walk? Many people choose 30 minutes at a moderate pace as a starting point, then gradually increase the duration and/or intensity. If you prefer to measure by distance, there are a bunch of free pedometer apps for smartphones (and they’re as accurate as wearable technology).d
If you plan to pace the Florence Mall, one trip around either the lower or upper level is a half-mile. Doors open at 7 a.m. for mall walking Monday through Saturday and at 9 a.m. Sunday.
