Have you gotten your walk in yet today?

 

I’m sure you know that walking is beneficial for your health and well-being, but do you know why?

 

Well, there are MANY reasons why walking is beneficial for you.  Today I’m going to talk about how it can boost your mood.

 

Here is a simple formula for you to remember:

 

Daily Walks = Better Mood + Memory!

 

Walking might be the simplest, low-impact form of valuable aerobic exercise.

 

Not only is it easy and free to take a walk, but there are many serious health perks.

 

Walking helps your physical health by helping you tone muscles, burn calories, reduce your risk for heart disease, ease joint pain, and boost your immune function, just to name a few.

 

You know by now that walking is good for your physical health, but did you know that walking for just 30 minutes each day can also significantly improve your mental health, mood, and life?

 

It’s true!

 

Research has shown that walking can help reduce anxiety, depression, and negative mood.  It can also boost your self-esteem and reduce symptoms of social withdrawal.

 

Studies also show that, as you age, daily walks can decrease cognitive decline and memory loss!

 

How does that work?

 

When you exercise, the oxygen flow increases throughout your body, making you feel more alert.  Your body also releases energy boosting hormones like cortisol, epinephrine, and norepinephrine.  So, next time you are feeling a little sluggish, go for a 10-15 minute walk instead of grabbing that extra cup of coffee.

 

And an added bonus of walking outside for exercise is that you also benefit from connecting with nature, breathing fresh air, soaking up Vitamin D from the sun, and appreciating your surroundings.

 

Be socially distanced while being socially connected.

 

Because walking is rather low impact, you can take a walk with a friend or family member and enjoy a chat along with some quality time while you get your work out in!

 

It is a great activity for all ages.

 

Walking is an activity you can benefit from at any age.  There are not many forms of exercise that can be done for a lifetime, but walking is one.

 

You can teach your children the value of daily exercise, by including them in your daily walk.  Not only are you creating quality time with your family, but you are also creating quality habits for regular exercise.

 

Take your dog with you, or just get out on your own for some quiet, private time.

 

Taking a walk by yourself allows you time to slow your thoughts and de-stress.

 

Research has found that talking a walk helps to clear your head and help you think more creatively.  Walking outdoors in particular was found to increase the flow of new ideas.   Next time you are stuck on a problem at work or are looking to be more creative, walk it out and see what comes to mind.

 

Is 10,000 Step the Goal?

 

You have probably heard the encouragement to get 10,000 steps a day, but is that really the ultimate goal?  While there are studies showing great physical and mental improvements to health when you consistently get 10,000 steps per day, in some ways 10,000 is an arbitrary number.  If you are consistently walking 9,000 steps daily (or even 5,000 for that matter), you are going to see benefits to your physical and mental well-being.  More research is needed to identify the baseline amount of activity to see noticeable health benefits.

 

The key is to get your body moving!

 

In any way and for any amount of time you can.

 

The American Heart Association says to aim for 150 minutes of moderate activity each week.  To achieve this goal, try to walk for 30 minutes 5 days each week.

 

Don’t have 30 minutes in a row to spare?  No problem, break your walks up into 10 minute spurts throughout the day.

 

If you aren’t quite up to that level yet, that’s ok.  Start from where you are.

 

Set a goal that feels realistic for you, but also slightly challenging to get yourself to your next level.

 

Maybe your goal is 5,000 steps daily.  Once you can do that consistently for 2 weeks, bump up your goal to 6,000 steps daily.

 

How to Add More Walking Into Your Day

 

• Park at the far end of the parking lot whenever you drive somewhere
• If you commute, get off the bus or subway one stop early, then walk the rest of the way
• Take the stairs instead of the elevator
• Reserve 10 minutes of your lunch break for a walk
• Request walking meetings whenever possible at work
• Use a pedometer or fitness tracker to help you reach your step/minutes goal
• Recruit a friend or family member to meet up with you for regular walking

 

*Always consult your doctor before starting any new exercise routine.

 

So, whether it is taking a walk with your family after dinner, a morning stroll with your coffee before work, or talking a 15 minute movement break during your day – I challenge you to add a walk to your plan today!

 

Fitness and healthy lifestyles consist of daily choices.

 

What are you choosing for yourself today?

 

 

Let me help you learn how to make those choices! My 90-day Healthy Habits Transformation Program offers guidance and support so that you can choose the happiest and healthiest lifestyle for you and your family! Click here to learn more.