Walking is beneficial for the body and mind. It makes us less depressed, less angry, more energized, more mindful, and even gives us better sleep. In this episode, Savvy Psychologist takes you on a mindful stroll for improved mental health (you can listen to the podcast below).
Recently, I had gone through a bout of stress – I had taken on too much work, injured my back, and was generally feeling out of touch with myself. I’ll admit that there were times when I was preaching the importance of self-care to a crowd…in the middle of a 60-hour work week. And the clumps of stress in my body were getting tighter.
This might sound familiar to you. Many people have been experiencing burnout for the past year and a half, and the mental health effects are starting to catch up. I’ve been hearing from many Savvy Psychologist listeners about experiencing poor sleep, having short fuses, feeling exhausted but also bored at the same time…what a hot mess we’ve all been!
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Guess what pulled me out of this spiral?
Walking.
That’s right, I took my dog on a long walk along the Eno River. When I started, I was mentally planning work projects and stressing out. But then, a great blue heron landed in the water right beside me, and it was so beautiful that I burst into tears. After that, I allowed myself to breathe, to feel the movement of my body, to smile at my dog…and so began my lift out of burnout.
I want to share the magic of walking with you, too. For today’s episode, let’s do something a little different. In addition to listing science-based benefits of walking, I’ll also informally talk you through a mindful walk.
So, if you’d like, you can take this podcast episode for a walk and follow along. Let’s lace up those sneakers and get going!
QUICK TIP!
Start with breath. Wherever you’re walking, let’s start to become mindful by noticing your breath as you walk. No need to change it in any way. No need to count or manipulate the way you breathe. No need to judge whether you’re breathing too fast or wonder what this means. We’re just here to follow along with what the body naturally does.
Walking makes you less angry
Have you ever had an explosive argument with someone and felt so angry you had to just leave the house and start walking? Well, that’s a good instinct! Walking does actually calm anger.
One simple study that put people on a four-week daily walking plan. Not everybody actually walked as much as they were supposed to, but still, participants’ heart rates slowed, and they were feeling less anger and hostility by the end.
QUICK TIP!
Notice your feet. Now that you’ve settled into your breath, let’s expand our attention to the feet. No need to move any faster or slower, or change their movement in any way. Simply notice the ground underneath your feet. Notice any sensations on the skin, in your arches, on your toes. Don’t judge the sensations as good or bad. Just explore what they are with curiosity.
Walking makes you less depressed
We are not just less angry after walking. We have happier moods, too. A study of ethnic minority women encouraged participants to go walking however much they could handle. After just two months, those who walked more felt significantly less depressed. This is pretty remarkable for such a simple “treatment”!
QUICK TIP!
Notice your legs and hips. Now let’s move our attention up to our legs and hips. Notice the sensations in your muscles and joints as they move. Notice any aches or pressures or itches. A yoga teacher once told me that we hold much of our stress in our hips. Notice if this is true for you. Again, no need to judge your body or its sensations as good or bad. We’re simply noticing.
Walking makes you less tired
You may be thinking to yourself – walking is nice, but I’m so tired after a long day of work and I just need to lie down! If you do very vigorous physical work or stand all day, this may very well be true. But know that feeling tired is sometimes from being too sedentary and too bored – the less you move, the more tired you may feel! Walking is a nice, low-key way to re-energize. In fact, that same walking study with ethnic minority women found that those who walked more actually felt like they had more “vigor.”
QUICK TIP!
Notice your upper body. Now that you’re probably settled into a steady walking pace, let’s expand our attention to the rest of our bodies. Notice any sensations in your body with curiosity. Follow along with the rhythmic movements of your torso as you walk and breathe. Notice the way your muscles move (or don’t) in your shoulders and neck. If you’re catching any unpleasant sensations, don’t try to ignore them or change them. Simply breathe into these sensations and allow your non-judgmental mind to ask: What does it feel like? If the sensation had a color, what would it be? If it had a shape, what would it be? Watch the sensation wax and wane as you walk.
Walking helps you tap into the positive spiral of mindfulness
“Forest bathing” – a Japanese concept of walking in nature – gives your immune system a boost, makes you mentally sharper, and makes you less stressed. And in the UK, a study has found that just one visit to a National Trust site – a place of natural and heritage value, such as a historic house or botanical garden – made people feel less stressed and gave them higher self-esteem.
That’s likely in part because walking can help you tap into the positive spiral of better mood and more mindfulness, which means to be grounded in the here-and-now . This means you can literally walk your way out of a bad mood or a rumination spiral, and instead, step into groundedness and relaxation.
QUICK TIP!
Notice your surroundings. As we keep walking, let’s expand our attention to our surroundings. Whether you’re walking in the concrete jungle or along a forest path, you are surrounded by sights, sounds, and smells. Take a moment to notice one thing you can see with your eyes – something you hadn’t noticed before. Now see if you can notice one sound you weren’t paying attention to. Can you smell anything? The faintest hint of leaves or soil, or perhaps gasoline or food? No need to judge any of these sensations as good or bad – we’re just here with curiosity.
Walking is good for sleep
And of course, we can’t forget about “the balm of hurt minds, the chief nourisher in life’s feast” – sleep. This is one of the great pillars of physical and mental health, and the great news is that walking helps here, too. In fact, in a group of older women, walking on the treadmill for 50 minutes one time led to better quality sleep for at least the next two nights. If we make a habit of walking, there are even bigger benefits. Young adults who walked for about an hour per day for four weeks slept significantly more, had better quality sleep, had fewer sleep problems, and even used fewer sleep medications. So if you’re walking right now, you can feel great knowing that you’re taking care of your sleep, which will help you with everything else.
QUICK TIP!
Notice your emotions. As we finish walking together, now fully grounded in our bodies and surroundings, let’s expand our attention one more time. This time, let’s notice our emotions. Where to look? Notice sensations in your chest and belly. Wiggle your face and see where the tensions are, if there are any. Breathe into those sensations. Do you feel happy? Sad? Irritated? Proud? Peaceful? Anxious? No matter what comes up, let it. Watch it rise up like a wave and let it roll through your body. Don’t try to change the emotion, or judge it as good or bad. Just keep walking, and let the emotions walk with you.
Remember that when you walk, the point isn’t to manufacture positive sensations or emotions, but rather, to be in touch with whichever ones are naturally living in your body at this moment. This will help you stay grounded, better understand yourself, and have a better relationship with your body and mind.
Now, I wish you a mindful rest of your walk and many more wonderful walks to come.
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<div class=”rich-text”><p class=”citation-block”>Citations </p><p class=”qdt-medical-disclaimer”>All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.</p><p class=”qdt-medical-disclaimer”><br/></p><p class=”qdt-medical-disclaimer”><i>This article originally appeared on <a href=”https://www.quickanddirtytips.com/health-fitness/mental-health/5-psychological-benefits-of-walking” target=”_blank”>Quick & Dirty Tips</a> and was syndicated by <a href=”http://mediafeed.org/” target=”_blank”>MediaFeed.org</a>.</i></p><h2>More from MediaFeed:</h2><h1>The 15 healthiest US cities for families</h1></div>
</div><div class=”block-slideshow”><div class=”slideshow”><title>The 15 healthiest US cities for families</title><figure><img src=”https://cdn.cheapism.com/images/Depositphotos_69591739_m-2015.original.jpg” title=”Location has an impact on living a healthy lifestyle” /><figcaption><div class=”rich-text”><p class=”css-1bfqzmy”>Health and safety often top parents’ lists when choosing where to raise their families. That’s especially true in the United States, where <a href=”https://www.nap.edu/catalog/13497/us-health-in-international-perspective-shorter-lives-poorer-health” target=”_blank”>many health indicators lag</a> behind other wealthy nations. Location can make all the difference when it comes to living a healthy lifestyle.</p><p class=”css-1bfqzmy”>According to the <a href=”https://www.cdc.gov/obesity/childhood/causes.html” target=”_blank”>Centers for Disease Control and Prevention</a> (CDC), community factors have a major impact on people’s health choices. Especially when it comes to diet and physical activity, it’s challenging for parents (and children) to make healthy decisions in environments that don’t support good habits.</p><p class=”css-1bfqzmy”>Fortunately, many American communities score exceptionally well on various health metrics. These include residents who report positive eating habits, physical activity and sufficient sleep, among other factors. To identify such communities, researchers at <a href=”https://meetfabric.com/” target=”_blank”>Fabric</a>, a company creating financial products for families, examined health indicators provided by the CDC.<br/></p><p class=”css-1bfqzmy”>For each of the 200 largest cities in the U.S., Fabric created a composite health score based on the following:</p><p class=”css-1bfqzmy”></p><ul><li>Self-reported time people spent feeling physically and mentally healthy</li><li>Sleep</li><li>Physical activity</li><li>Health insurance coverage</li><li>Drinking habits</li><li>Smoking habits</li><li>Obesity rates</li></ul><p></p><p class=”css-1bfqzmy”></p><p class=”css-1bfqzmy”>Here are the top 15 healthiest cities for families:</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_47235601_m-2015.original.jpg” title=”15. Scottsdale, Arizona” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 78.4</li><li>Physically healthy at least 14 days in a month:90.9%</li><li>Mentally healthy at least 14 days in a month: 90.0%</li><li>Sufficient sleep (>7 hours/night): 67.7%</li><li>Physically active: 84.4%</li><li>Health insurance coverage rate: 91.9%</li><li>Binge drinking rate: 18.9%</li><li>Smoking rate: 12.6%</li><li>Obesity rate: 23.4%</li></ul><p class=”css-1bfqzmy”>Occupying the same metropolitan area as Phoenix, Scottsdale is located just northeast of the state capital. Neighboring McDowell Sonoran Reserve is home to a beautiful desert landscape, with plenty of trails for local nature lovers.</p><p><br/></p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_66042105_m-2015.original.jpg” title=”14. Huntington Beach, California” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 78.5</li><li>Physically healthy at least 14 days in a month:90.0%</li><li>Mentally healthy at least 14 days in a month: 89.6%</li><li>Sufficient sleep (>7 hours/night): 69.2%</li><li>Physically active: 85.1%</li><li>Health insurance coverage rate: 91.5%</li><li>Binge drinking rate: 18.8%</li><li>Smoking rate: 12.2%</li><li>Obesity rate: 20.8%</li></ul><p class=”css-1bfqzmy”>The coastal city features plenty of beachfront for swimmers and surfers, with average temperatures often in the 70s well into November. Residents seem to take advantage of the warm weather, with just over 85 percent reporting leisure-time physical activity as part of their routine.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_158054658_m-2015.original.jpg” title=”13. Alexandria, Virginia” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 78.9</li><li>Physically healthy at least 14 days in a month: 91.1%</li><li>Mentally healthy at least 14 days in a month: 90.4%</li><li>Sufficient sleep (>7 hours/night): 69.1%</li><li>Physically active: 82.4%</li><li>Health insurance coverage rate: 88.3%</li><li>Binge drinking rate: 17.7%</li><li>Smoking rate: 12.4%</li><li>Obesity rate: 24.9%</li></ul><p class=”css-1bfqzmy”>Just across the Potomac River from Washington, D.C., Alexandria residents fare surprisingly well on health metrics when compared to their neighbors in the nation’s capital. Compared to Washington D.C., which ranks 49th out of 200 cities, Alexandria has a larger percentage of residents getting at least seven hours of sleep every night. Alexandria also has lower binge drinking and smoking rates.</p><p><br/></p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_35619963_m-2015.original.jpg” title=”12. San Francisco, California” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 79.8</li><li>Physically healthy at least 14 days in a month:91.0%</li><li>Mentally healthy at least 14 days in a month: 90.2%</li><li>Sufficient sleep (>7 hours/night): 69.7%</li><li>Physically active: 82.1%</li><li>Health insurance coverage rate: 91.3%</li><li>Binge drinking rate: 21.2%</li><li>Smoking rate: 11.5%</li><li>Obesity rate: 17.2%</li></ul><p class=”css-1bfqzmy”>While some San Franciscans spend their days in front of computer screens, others take advantage of the Bay Area’s terrific access to the outdoors. Even though many residents are physically active and mentally healthy, the city has one of the highest rates of binge drinking of any city in the nation, a trend most common among people between the ages of 18 and 34.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_2328831_m-2015.original.jpg” title=”11. Olathe, Kansas” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 80.5</li><li>Physically healthy at least 14 days in a month:91.8%</li><li>Mentally healthy at least 14 days in a month: 90.6%</li><li>Sufficient sleep (>7 hours/night): 73.3%</li><li>Physically active: 82.6%</li><li>Health insurance coverage rate: 87.7%</li><li>Binge drinking rate: 18.8%</li><li>Smoking rate: 14.7%</li><li>Obesity rate: 25.6%</li></ul><p class=”css-1bfqzmy”>Located just outside of Kansas City, Olathe is home to residents who seem to understand the importance of getting enough sleep. Olathe is ranked second in the nation for healthy sleep habits and in the top ten for physically and mentally healthy residents.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_9703624_m-2015.original.jpg” title=”10. Frisco, Texas” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 80.6</li><li>Physically healthy at least 14 days in a month:91.9%</li><li>Mentally healthy at least 14 days in a month: 91.0%</li><li>Sufficient sleep (>7 hours/night): 70.1%</li><li>Physically active: 82.4%</li><li>Health insurance coverage rate: 88.3%</li><li>Binge drinking rate: 19.2%</li><li>Smoking rate: 11.8%</li><li>Obesity rate: 25.9%</li></ul><p class=”css-1bfqzmy”>Located in the Dallas-Fort Worth metroplex, Frisco stands apart from its neighbors for its exceptionally healthy residents. Frisco ranks seventh in the nation for mentally healthy residents and sixth for residents citing physical health. The <a href=”https://www.friscotexas.gov/650/Frisco-Athletic-Center” target=”_blank”>Frisco Athletic Center</a> is a public athletic center that provides more than 100,000 square feet of indoor wellness opportunities, including aquatics, fitness classes and personal training.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/illinois.original.jpg” title=”9. Naperville, Illinois” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 81.4</li><li>Physically healthy at least 14 days in a month:91.7%</li><li>Mentally healthy at least 14 days in a month: 91.6%</li><li>Sufficient sleep (>7 hours/night): 70.5%</li><li>Physically active: 83.2%</li><li>Health insurance coverage rate: 93.2%</li><li>Binge drinking rate: 21.5%</li><li>Smoking rate: 11.9%</li><li>Obesity rate: 26.2%</li></ul><p class=”css-1bfqzmy”>Located in the western suburbs of Chicago, residents of Naperville have access to a wide range of outdoor activities, including two golf courses, four sports complexes and over 130 separate parks. Naperville has the fifth highest share of mentally healthy residents out of any city, though it also ranks eighth in the nation for the share of residents who binge drink.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_77503718_m-2015.original.jpg” title=”8. Seattle, Washington” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 83.5</li><li>Physically healthy at least 14 days in a month:91.0%</li><li>Mentally healthy at least 14 days in a month: 90.2%</li><li>Sufficient sleep (>7 hours/night): 70.9%</li><li>Physically active: 86.6%</li><li>Health insurance coverage rate: 92.0%</li><li>Binge drinking rate: 17.7%</li><li>Smoking rate: 10.4%</li><li>Obesity rate: 23.1%</li></ul><p class=”css-1bfqzmy”>Like San Francisco, this tech hub is one of the healthiest cities in the nation. With Mt. Rainier to the south, Olympic State Park to the west and extensive waterways in the city itself, residents have plenty of options for activity. Seattle has one of the most active populations and also one of the lowest smoking rates of any city.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_39527807_m-2015.original.jpg” title=”7. Torrance, California” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 83.9</li><li>Physically healthy at least 14 days in a month:91.6%</li><li>Mentally healthy at least 14 days in a month: 90.8%</li><li>Sufficient sleep (>7 hours/night): 65.4%</li><li>Physically active: 84.9%</li><li>Health insurance coverage rate: 92.0%</li><li>Binge drinking rate: 17.0%</li><li>Smoking rate: 9.9%</li><li>Obesity rate: 18.0%</li></ul><p class=”css-1bfqzmy”>Like Huntington Beach, Torrance sits just outside of Los Angeles and benefits from easy access to the beach. With warm temperatures and low humidity, this southern California city provides residents with ample opportunity to enjoy the outdoors year round. It’s not surprising that Torrance ranks 11th overall for physical activity.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Charlotte_North_Carolina.original.jpg” title=”6. Cary, North Carolina” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 84.2</li><li>Physically healthy at least 14 days in a month:92.3%</li><li>Mentally healthy at least 14 days in a month: 90.5%</li><li>Sufficient sleep (>7 hours/night): 70.7%</li><li>Physically active: 85.5%</li><li>Health insurance coverage rate: 88.9%</li><li>Binge drinking rate: 17.6%</li><li>Smoking rate: 11.6%</li><li>Obesity rate: 22.5%</li></ul><p class=”css-1bfqzmy”>Located west of Raleigh and south of Durham Hill, Cary ranks fifth in the nation for physical activity, as well as 10th for mental health. Tennis courts, swimming pools and trails throughout its public park system help residents maintain an active lifestyle during the warmer months. In fact, Cary was designated as a <a href=”https://www.townofcary.org/recreation-enjoyment/parks-greenways-environment/greenways” target=”_blank”>National Walk-Friendly Community </a>in 2017.</p><p></p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_49897863_m-2015.original.jpg” title=”5. Fremont, California” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 87.6</li><li>Physically healthy at least 14 days in a month:92.3%</li><li>Mentally healthy at least 14 days in a month: 91.6%</li><li>Sufficient sleep (>7 hours/night): 66.0%</li><li>Physically active: 84.4%</li><li>Health insurance coverage rate: 92.3%</li><li>Binge drinking rate: 16.7%</li><li>Smoking rate: 10.0%</li><li>Obesity rate: 15.3%</li></ul><p class=”css-1bfqzmy”>Fremont plays host to ecological and wildlife preserves on the San Francisco Bay, with numerous regional parks inland. The city also boasts the lowest rate of obesity in the nation, as well as the fifth highest rate of physically healthy residents.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/kansas.original.jpg” title=”4. Overland Park, Kansas” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 87.6</li><li>Physically healthy at least 14 days in a month:92.9%</li><li>Mentally healthy at least 14 days in a month: 91.6%</li><li>Sufficient sleep (>7 hours/night): 74.4%</li><li>Physically active: 85.0%</li><li>Health insurance coverage rate: 90.1%</li><li>Binge drinking rate: 18.8%</li><li>Smoking rate: 12.4%</li><li>Obesity rate: 23.7%</li></ul><p class=”css-1bfqzmy”>People often overlook sleep as a contributing factor to health, but it can be one of the most important behaviors <a href=”https://www.cdc.gov/sleep/about_sleep/chronic_disease.html” target=”_blank”>affecting physical and mental health</a>. This goes some way toward explaining why Overland Park, with the highest share of residents sleeping at least seven hours per night, ranks as the fourth-healthiest city in the nation.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_130671916_m-2015.original.jpg” title=”3. Irvine, California” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 89.9</li><li>Physically healthy at least 14 days in a month:91.8%</li><li>Mentally healthy at least 14 days in a month: 91.4%</li><li>Sufficient sleep (>7 hours/night): 68.9%</li><li>Physically active: 86.1%</li><li>Health insurance coverage rate: 93.5%</li><li>Binge drinking rate: 15.4%</li><li>Smoking rate: 9.2%</li><li>Obesity rate: 16.7%</li></ul><p class=”css-1bfqzmy”>Irvine has some of the most convenient access to the Santa Ana Mountains. Irvine abuts Crystal Cove State Park, Limestone Peak Regional Park and Whiting Ranch Wilderness Park, giving residents a variety of options to take advantage of Southern California’s warm weather.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/Depositphotos_236557228_m-2015.original.jpg” title=”2. Sunnyvale, California” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 91.2</li><li>Physically healthy at least 14 days in a month:92.3%</li><li>Mentally healthy at least 14 days in a month: 91.9%</li><li>Sufficient sleep (>7 hours/night): 69.6%</li><li>Physically active: 83.4%</li><li>Health insurance coverage rate: 92.3%</li><li>Binge drinking rate: 14.8%</li><li>Smoking rate: 8.6%</li><li>Obesity rate: 17.2%</li></ul><p class=”css-1bfqzmy”>Sunnyvale is the third city from the Bay Area to appear on this list. Compared to rest of the U.S., Sunnyvale has both the lowest smoking rate and the highest rate of mentally healthy residents of any large city. Additionally, this Silicon Valley city reports one of the highest rates of health insurance coverage in the country.</p></div><span class=”copyright”>
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<figure><img src=”https://cdn.cheapism.com/images/washington.original.jpg” title=”1. Bellevue, Washington” /><figcaption><div class=”rich-text”><ul><li>Overall health score: 91.5</li><li>Physically healthy at least 14 days in a month:92.4%</li><li>Mentally healthy at least 14 days in a month: 91.7%</li><li>Sufficient sleep (>7 hours/night): 71.5%</li><li>Physically active: 88.0%</li><li>Health insurance coverage rate: 92.8%</li><li>Binge drinking rate: 17.0%</li><li>Smoking rate: 8.7%</li><li>Obesity rate: 19.6%</li></ul><p class=”css-1bfqzmy”>Bellevue boasts the highest share of physically active residents in the nation, at nearly nine in 10. Located just across Lake Washington from Seattle, Bellevue enjoys most of the same ready access to the wilderness. Also like Seattle, Bellevue residents tend to get sufficient sleep and only a small share of the population smokes. All of these factors combine to make Bellevue the healthiest city in the United States.</p><p><i>This article originally appeared on <a href=”https://meetfabric.com/blog/healthiest-cities-in-america” target=”_blank”>MeetFabric.com</a> and was syndicated by MediaFeed.org.</i><br/></p></div><span class=”copyright”>
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