Walking is one of the simplest forms of exercise. Yet, it is often overlooked as an effective way to get our exercise in and that couldn’t be further from the truth. Walking requires no special equipment, can be done just about anywhere, and offers a wide variety of benefits for both mind and body. In addition, you can do it alone when you need a moment to yourself or with friends for added accountability and connection. Walking is also a great excuse to get outside and soak up some much-needed vitamin D, especially after the long winter. So, what do you say? Let’s (re)discover the power of walking and how incorporating daily steps can lead to significant improvements in overall health and wellbeing.
The Power of Walking
If you are anything like me, you’ve often underestimated the power of walking and its far-reaching benefits. I knew it was good for me, but I didn’t know just how good until I reached my 40’s and needed something gentler on my body than running or hard-core cardio. Here are just a few reasons why the power of walking should be incorporated into everyone’s daily routine:
1. Improved Cardiovascular Health
Walking at a brisk pace gets your heart pumping. This in turn improves cardiovascular health. It has the power to strengthen the heart, lower blood pressure, and reduce the risk of heart disease and stroke.
2. Weight management
Regular walking can assist you in maintaining a healthy weight or even help lose excess pounds. It burns calories, boosts metabolism, and contributes to fat loss, especially when combined with a well-balanced nutrition plan.
3. Improved Mental Wellbeing
Walking is beneficial for the mind just as much as it is for the body. Heading outdoors to walk in nature reduces stress, may help alleviate symptoms of anxiety and depression, as well as boosts overall mood. The powerful combination of fresh air, sunlight, and physical activity has a compelling effect on mental health. Invite a friend and you knock out a workout AND connecting with someone you love in one swoop.
4. Increased Energy Levels
Believe it or not, expending energy through exercise like walking actually boosts energy levels. It’s a weird phenomenon but if you’ve ever gotten your 2nd wind after a bout of exercise you know exactly what I’m talking about. Seems counterintuitive but it’s the truth. Don’t believe me? Give it a try and see for yourself. Regular physical activity increases blood flow and oxygen supply to your muscles, leading to increased vitality and reduced fatigue.
Joint Health
This is a big one for me. As I have aged, I’ve noticed my joints have become ALOT stiffer. I grew up as a dancer, gymnast, and cheerleader so I was very flexible. I thought that would stay with me as I aged as long as I remained active but that has not been the case for me. Walking definitely helps loosen up my joints when they are feeling stiff. Walking is a low-impact exercise that helps lubricates the joints, making it suitable for people of all ages and fitness levels. It also improves flexibility and reduces the risk of arthritis and other musculoskeletal conditions as you age.
Incorporating The Power of Walking into Your Daily Routine
Now that you understand the power of walking, the next step is to find ways to incorporate its power into your daily routine. Here are some practical tips for making walking a regular part of your day:
Start Slowly
If you’re new to walking for exercise, start with shorter distances and gradually increase your pace and duration over time. Aim for at least 30 minutes of brisk walking most days of the week once you build up your stamina.
Find Opportunities to Walk
Take a look at your daily routine and look for opportunities to add extra steps to your day. Park further away from your destination, take the stairs instead of the elevator, or go for a walk during your lunch break or right before or after dinner.
Make it Enjoyable
Choose routes that appeal to your senses, listen to upbeat music or your favorite podcasts, and invite a friend to join you so you can connect and catch up. If you make an effort to make walking (or any exercise for that matter) enjoyable it will increase your chances of sticking with it long-term.
Set Goals
Set specific, achievable goals for your walking routine, whether it’s increasing your daily step count, walking a certain distance, participating in a charity walk or race, or joining a challenge such as Stepbet (more on this later). Setting goals can help you get your steps in daily.
Track Your Progress
Use a fitness tracker or an app to track your steps and monitor your progress over time. It’s so motivating and rewarding to see your accomplishments add up over time. Celebrate every win along the way! You deserve it!
Need More Skin in the Game?
There are several apps out there that will pay you for reaching your walking goals. Yes, you read that right. I said PAY you. I recently tried one called Stepbet. I’ve been sitting at my desk a lot lately creating new content and developing new programs, so I needed a bit of an incentive to stop working and start being active. So far, it’s working great! You can learn more by clicking the link but here are the basics:
- Download the Stepbet app on Apple or Google.
- Get your goals. You select a game to get your step goals that are based on your step history from your wearable device. Stepbet gives you a daily goal and a power goal based that history. You then place your bet to buy into the game you selected. My game was a 6-week nonmember game with a $40 buy-in.
- Get moving. Once your game begins the goal is to reach your personalized step goals each week of the game. 4 days of your regular goal, 2 days of your power goal, and 1 free day.
- Win money! Make your goals for the whole game you signed up for and split the pot! Get back your bet plus a profit. You can win money just for walking!
Download the app here for Apple and Google. What have you got to lose?
Walking may be simple, but its benefits are profound. So, lace up those shoes, step outside, and start reaping the rewards of this powerful exercise. Your body and mind will thank you and maybe even your wallet! 😉
If you have walking down, check out my Healthy Makeover Challenge and up your health game with 12 transformational habits to easily incorporate into your life.
Wishing you much love, health, and happiness,
Christine
