Shavette Wayne wasn’t a runner when she first joined the Northside Trap Run in 2019. She started as a slow walker, drawn to an event that combines music, neighborhood pride and physical activity.
Seven years later, she walks and jogs in intervals and participates in other 5K events throughout the year.
“Trap Run put my mind more on fitness and my health. It made me more active,” Wayne told The St. Louis American earlier this month.
Getting healthier doesn’t require running marathons or spending hours in the gym. Walking regularly, eating nutritious foods and finding enjoyable ways to stay active can make a difference, even for people who have spent years being inactive.
The health benefits extend well beyond weight loss. Regular exercise can lower the risk of heart disease, stroke, type 2 diabetes and several types of cancer. It also can improve sleep, reduce anxiety and help people maintain their strength and mobility as they age.
The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity exercise a week, along with muscle-strengthening activities on two days. That could mean brisk walking for 30 minutes five days a week, although shorter sessions also provide benefits.
And you don’t need to reach the often-cited goal of 10,000 steps a day to improve your health. A 2025 research review published in The Lancet Public Health found that walking 7,000 steps daily was associated with a 47% lower risk of death from any cause compared with walking 2,000 steps.
The Northside Trap Run gives residents an opportunity to exercise alongside neighbors while enjoying music and a community gathering. Bilal Olushola, an emergency medical technician and retired deputy fire chief and fire marshal with the Northeast Ambulance and Fire Protection District, believes improving community health requires a collective effort.
“All community … members must pool our resources (intellectual, spiritual, economic and physical) to improve the overall quality of life,” Olushola said.
Having safe places to walk, affordable recreational facilities and access to nutritious food can make healthier living easier, particularly in neighborhoods where such resources are limited.
St. Louis entrepreneur Victoria McCoy began changing her eating habits after being diagnosed with lupus at age 19 and experiencing serious health complications. She later established Victorious Foods, a meal-preparation company specializing in nutritious meals.
I had to prepare for success,” McCoy told The American last month.
Eating more vegetables, fruits, whole grains and lean proteins while limiting excess sodium and added sugars can help manage blood pressure, blood sugar and weight. Such changes don’t require giving up familiar foods or completely overhauling a family’s diet.
Wali H. Talut, a holistic and naturopathic practitioner known as “Dr. Detox,” emphasizes the connection between good nutrition and the body’s ability to eliminate waste and harmful substances.
“Nutrition without detoxification is no-trition,” said Talut, who has served the local Black community for more than 25 years.
The body carries out that work every day through the liver, kidneys and digestive system. A nutritious diet, adequate hydration and regular physical activity help support overall health, including the normal functioning of those organs.
For people who have been inactive, health experts recommend starting with manageable exercise goals and gradually increasing activity. Those with serious medical conditions should consult their health care providers about appropriate exercise.
The CDC emphasizes that some physical activity is better than none. Even people who cannot meet the recommended 150 minutes a week can improve their health by moving more and spending less time sitting.
St. Louis writer Jihad Hassan Muhammad contributed to this report.