Health and Wellness: Walk! Walk! Walk!

If you are able to walk then you should. It is the one thing you can do that pays off in numerous health benefits. It's easy and anyone who can walk can do it. You don't have to be fast, just walk at your own pace. A pace that feels safe and comfortable to you.

I have always walked, but for a period of time I walked very little. I started a few years ago walking on a regular basis and it has made all the difference in the world as to how I feel. I started off walking 1 mile, slowly with lots of rest stops and now I am up to a max of 6 miles per day. My average is 3 miles per day with no rest stops. I love being outside in nature walking.

Some of the best benefits to walking include:

1. Helps you lose weight or maintain a healthy weight.
   
   
2. Helps you manage other conditions such as heart disease, Type 2 Diabetes, and High Blood Pressure.
   
   
3. Helps improve your mood and fights depression.
   
   
4. Helps keep bones strong and strengthen bones.
   
   
5. Helps to improve your co-ordination and balance.
   
   
6. Helps protect against dementia.
   
   
7. Helps to reduce your risk for certain cancers.
   
8. Helps control diabetes.
   
   
9. Helps to manage pain.
   
   
10. Helps to reduce risk of stroke.

Walking is one of the best exercises for the body and the mind. If possible walk outdoors - the fresh air and changing scenery with be refreshing. There are various ideas on how to walk for the most benefits, but here a few ideas to consider (most people will agree with this list.)

Walking Tips:

1. Pick up the pace in which you walk. (Start off slowly and gradually increase your speed.)
   
   
2. Get into a rhythm. If you listen to music try keep the beat of the music, steady and even.
   
   
3. Lift your head and look ahead of you. Yes, you may need to watch your path so you don't trip.
   
   
4. As you get into the rhythm, add some interesting effects to your walk - like walk as fast as you can for a distance then slow down for a distance.
   
   
5. Don't get distracted, know your surroundings, pay attention to other walkers and non-walkers.
   
   
6. Wear light and/or bright colored clothing so that you can be seen.
   
   
7. Don't carry weights, just let your arms hang freely and swing as you walk.
   
   
8. Wear good shoes, don't walk in shoes not made for walking or running.
   
   
9. If you begin to experience dizziness, headache or chest pains, nausea or anything unusual stop walking.
   
   
10. On average, a mile is 2,000 steps. Get a pedometer and track your progress. It will encourage you and motivate you. (10,000 average steps equal 5 miles) My phone has a free fitness app that I use to track my walking, exercise, calorie intake, water intake, sleep hours and times, and other things that I want to track. I love it! (It's called S Health)
    
    
11. Set goals. Start slowly and add steps in regular intervals (for example: started with 1,000 steps a day and after 7 days increased to 2,000, after 14 days increased to 3,000, etc.)
    
    
12. Last, but not least, if you have been inactive, you may want to check with your doctor before you begin any type of exercise, including walking.

We have all heard about the 10,000 daily steps, but any amount of walking is good. Besides, you shouldn't try to go from zero to 10,000 immediately. Start slow, work up and add steps as you are more comfortable.

The important thing is just start,
just do it,
just walk!

Do you have a walking routine? Did you know that walking was so healthy? Please share your experiences and success stories about walking. Keep it up if you do walk and if you don't - start!

XOXO