Walking is an AMAZING way to get exercise, get outside, see the world around you, and calm your nervous system. In fact, experts have shown that increasing physical activity, particularly through walking, increases energy and improves overall health. In experiments conducted by Dr. Thayer at Cal State, a brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10- minute walks continued for three weeks, overall energy levels and mood were lifted. You can start slowly with just 5 or 10 minutes a day and work up to at least 30 minutes on most days of the week to get the full cardio benefits. The best part about walking is that it is easy on joints and just about everyone can participate.
The benefits of walking include:
- Improved circulation/heart health
- Stronger bones
- Weight loss
- Lower blood sugar
- Stronger muscles
- Better sleep
- Fat loss
- Mental clarity
- Improved joint health
Walking is a natural stress reliever and will enhance your mood. This is a great way to lower your anxiety as well. We also know that walking even 30 minutes a day can improve your cognitive function and reduce the risk of Alzheimers and Dementia.
When taking a walk by yourself it’s a good time for self reflection and mental rejuvenation. Gives you time to think. When walking with groups it’s a great time to talk about goals and experiences while connecting with others.
For some added fun if you have a smart watch or a phone that tracks your steps its fun to see how far you have walked and easy to set goals. For example: if you started out by walking 10 minutes a day and now you are walking 30 minutes a day how many steps did you take? Some apps allow you to see how many miles you have walked in a day, week or month. Maybe set a goal to walk 30 miles in a month or go for the gusto and walk 100 miles in a month!
This is my favorite fitness tracker: https://amzn.to/44e28IM
Remember to always wear comfortable shoes and bring water with you! I carry my 19oz Swell stainless steel water bottle with me everytime I walk! You can check it out here: https://amzn.to/3OQtct2 Change your patterns when you walk and choose different paths. Also, remember “why” you are walking. Studies show when we have a purpose we accomplish 53% more than we ever set out to!
Let’s step into a healthier future today!