A Walk A Day...Keeps the Doctor Away
Today, the U.S. Surgeon General made a call to action on walking. He says that in light of the obesity epidemic, more Americans need to take more brisk walks.
A walk a day truly will help keep the doctor away. Walking is low risk and easy to start, and has proved its health benefits in numerous studies. A regular walking program will:
Reduce cholesterol
Lower blood pressure
Increase cardiovascular endurance
Boost bone strength
Burn calories, keep weight down, and promote weight loss
In addition to these tremendous health benefits for your body, walking is also great for your mind.
Walking boosts creativity by 60%
A solo walk is a great way to fit in time to think
A 15-minute walk curbs chocolate cravings
Walking with a friend, spouse or child helps build those relationships
A lunchtime walk can make you happier and more productive at work
A walking program is easy to begin. Start with short distances, slow paces and flat surfaces; and gradually build up distance, speed and inclines. Focus on good posture, with head lifted and shoulders relaxed. Swing your arms naturally and breathe deeply.
Experts recommend that you walk a minimum of 30 minutes each day, but the rules are flexible. You can fit walking into your schedule wherever you can. That may mean three 10-minute walks each day, or hour-long walks two to three times per week. Just keep walking! Here are some ideas to help you fit more walking into your schedule:
Keep shoes in the car. Be prepared to walk at anytime. Early for your doctor appointment? Take a brisk walk around the block.
Walk, don’t wait. Instead of sitting in bleachers during baseball or soccer practice, walk around the field. Instead of sitting in the waiting room during dance practice, take a walk outside.
Invite friends for a walk rather than coffee or lunch.
Have multiple routes. Change up the scenery by walking from any location that you frequent. Start from the grocery store, your kid’s school, work or home. The more options you have, the more likely you are to walk.
Change your venues. Walk outside for the most mental benefits, but don’t let bad weather deter you from walking. Dust off that treadmill, use the indoor track at your local community center or gym, or take a power walk inside the mall!
Get an activity monitor. From simple pedometers to more expensive tracking devices, tracking your steps or calories in a day just might motivate you to move more. See how much you normally walk, then set incremental goals to increase the number of steps you take.
Remember, every little bit counts. So, throw on your comfy clothes and sneakers and head out for a brisk walk in the fresh air. Your body and mind will thank you!
