If you've ever had this thought, please raise your hand: Why don't I walk more?!"
Walking is the exercise that has received the most research and may be the least known. Walking is one of the best things we can do for our health and well-being, according to many experts.
Here's the thing, though: I live in such a beautiful, walkable neighborhood, but somehow I make excuses for why I can't just walk around the block, drop off things at the post office, or get coffee. I really haven't been walking or going outside as much as I would like, which is really bad because I have a golden retriever who is three years old and absolutely needs to be walked (sorry, Stella?).
However, "exercise snacking" really helped me get back into good movement patterns and got me back on regular walks. I made the decision to commit to two weeks of 15-minute morning walks, starting each day with conscious, peaceful movement, sunshine, and fresh air. The outcome is as follows:
How I Feel Two Weeks Later There are no surprises here; I'm feeling great. I feel successful! Even when I really want to, it's hard for me to do anything every day, so it feels great that I was able to accomplish this. The "win" feels really good. I should also point out that for two weeks, this was my only form of exercise! My body feels amazing just walking (yes, really).
I combined reduced screen time during my second week of walking (I took a tech break!), So, in general, I felt great. One of my friends even said, "I haven't seen you this relaxed in years!" when they noticed how relaxed I was. On days when I was working or doing housework, getting out for short bursts in the morning improved my mood, mental clarity, and productivity.
In addition, these brief morning strolls set the stage for subsequent, longer strolls. On a few days, I spent hours with my dog walking around the city. I was able to see more of the town where I live, try new coffee shops, and check things off my bucket list that I hadn't done before.
To summarize, walking helped me experience: increased energy, mood, and general happiness; improved mental clarity, focus, and productivity; improved mindfulness; a more relaxed state; a sense of accomplishment; improved overall health; and a happier dog. Health Benefits of Walking This may come as a surprise, but walking actually has a lot of benefits and may even be healthier than running for some people.
MORNING WALK 15 MINT RUNING AND AFTAR SLOW WALK
It Has Little Impact There is a time and a place for high intensity interval training (HIIT), but those explosive plyometric exercises can hurt your joints. The same is true for running; although it is extremely effective, the impact on the trail or pavement can occasionally cause problems for the hips, knees, and ankles. Walking is a great addition to your current fitness routine because it protects your joints and avoids impact.
It Prevents Injuries Not only does walking have the lowest rate of injuries of any type of exercise, but it has also been demonstrated to prevent falls (and, consequently, injuries caused by falls), which are a significant public health problem in older adults. You can also protect yourself from other kinds of injuries that result from physical weaknesses and a lack of stability because it supports your joints and strengthens your muscles.
Walking has been shown in studies to protect the cardiovascular system by lowering blood pressure and resting heart rate and lowering the risk of heart disease.
It's Good for Your Mood Studies have also shown that walking can make you feel better. This has been demonstrated repeatedly for general anxiety about mental health as well.
It Aids in Weight Loss In one study, people who walked had a smaller waist circumference, and 30-minute walks can have a significant impact on weight when combined with healthy eating. Additionally, Harvard reported that walking may lessen cravings.
It Could Add Years to Your Life Harvard also stated that, regardless of your speed, walking approximately 8,000 steps per day could help you live longer.
It Helps You Get Outside As you probably already know, getting outside (and getting some sun) has a lot of positive effects on your health. The advantages of walking are augmented by the advantages of getting some fresh air, unless you're walking on a treadmill or through a larger enclosed area. A double blow.
How I Approached the Walks Having a variety of walking experiences allows you to experiment. Here are some strategies I used.
Mindful Walks One of my favorite types of walks is one in which I am completely present without using my phone, headphones, or Apple Watch. During my week unplugged, I completed more of these.
Walking Meditations This is a different kind of mindful walk with guided audio (which obviously needs some kind of technology device).
Dog walks are a different kind of experience when there is a living thing with you, and you might end up going second on the neighbor's yard. However, they are also rewarding. I am reminded to be more present and to enjoy the little things in life when I am cruising around with my furry friend and seeing how excited she is to be outside.
Music/Podcast Walk: Listening to a great playlist or one of your favorite podcasts (or even just a few minutes of an audiobook!) This one is also pretty easy. can enhance the enjoyment of the walk.
Walking with a Goal Sometimes, if you will, I need an "endpoint." For instance, I want to walk to the market, the USPS drop box, or a coffee shop. Having even a small goal was very motivating; I walked to a nearby coffee shop a couple of times.
Tips for Success: Get up and go For me, this was the most important thing. Put on your shoes, get outside (ok, put on some SPF, sun protection is important! ), and don't even bother brushing your teeth. I've found that I'm much less likely to go for a walk if I spend too much time doing other things like meditating, taking care of my skin and hygiene, making breakfast, checking my email, and so on. It is so much easier to stick to it if I make it mindless and eliminate the decision-making process.
Put on some walking clothes the night before if you don't like to leave the house in sweats (I live in a very casual beach community, so this is typical for me), so you can quickly change before you leave. There will be fewer choices to make, less lag, and more walking.
Have a accountability partner My partner is fur-covered and does not speak English, but she relied on me to get outside every day. You might have a roommate, a child, a parent, a best friend—even a man's best friend—who will accompany you on those morning walks and keep you on track. There is power in numbers!
Track Your Habits If you're anything like me, habit tracking is an extremely effective method for maintaining healthy routines. Write down your daily "must-dos" (every day!) because there is something very mentally satisfying about checking that box. and add "morning walk" to it. When you get home, check the box and enjoy that little boost of dopamine. You can look back at your habit tracking log in a few weeks and feel the satisfaction of having accomplished so much—it's also a great way to assess your consistency with other habits.
Reward Yourself There are times when the aforementioned checklist isn't enough to motivate you; Afterward, perhaps you can tempt yourself with a morning coffee or matcha, a smoothie, or even a few minutes of social media scrolling. Consider something remunerating that you truly believe should do in the first part of the day, and make it your compensation for finishing your morning walk.
For this one, I must give credit to Atomic Habits author James Clear, from whom I learned this trick. If you already have an automated morning routine, "stack" this morning walk before or after that routine. For instance, I go for a walk before checking my phone. Or I take a walk after brushing my teeth and applying sunscreen. For a more seamless experience, incorporate this walk into your existing routine.
Vary your route and routine to keep things interesting. Try a new route every day if you're prone to boredom and dislike routine. It might be a good idea to use a variety of approaches to shake things up in your routine (for example, one day you might do a guided meditation; the next day, you might listen to music; the day after that, you might just listen to podcasts). Try driving one day a week to a nearby park or trail if you're getting a little bored of your cul-de-sac or the blocks around your house. Maintain variety!
WATER DRINKING AFTAR WALK!!!
Prevent Injury Despite the fact that walking can help prevent injuries and is an excellent rehabilitation activity, you can also sustain walking injuries. Wear appropriate shoes, don't get out of hand, and watch where you're venturing to guarantee that you cause no shin supports or abuse wounds.
In conclusion, you must give this a shot because of its unparalleled benefits, simplicity, and cost. All that is required of you is to step outside and put on some shoes. Simply move. Get some fresh air, get your blood flowing, pay attention to what's going on around you, and find peace. I’m right there with you when I say that even the simplest tasks can sometimes seem like such a chore, but this one is well worth the extra effort. Take that fifteen minutes. Most likely, you're checking email or social media.
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