The Big Sandy Mountaineer -

I know I should walk and am inspired by those who do. I just had a physical, and she assured me I was healthy enough to walk. I thought doing my research and revising the value of walking would help me become motivated. I hope it will help motivate you.

Let’s face it: walking has numerous health benefits for people of every age. It can help with current health concerns and prevent others. It’s easy to do, and the weather is cooperating.

1. We all know walking burns calories, and many need to lose weight to get healthier. 2. Walking 30 minutes daily, five days a week, we can have healthier hearts. 3. For me, I’m interested in lowering my blood sugar. A study found that taking a 15-minute walk three times after meals will improve levels. 4. Walking can help your joints, including knees and hips. Walking lubricates and strengthens the muscles that support the joints. Walking can reduce pain, plus walking 5-6 miles a week can also help prevent arthritis. 5. Walking boosts the immune function. Walking for 30-45 minutes a day means you can have 43% fewer sick days. 6. Walking will give you more energy than grabbing coffee. “Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.” Walking improves my mood. 7. The most exciting is walking can clear my head and help me think more creatively. (Information taken from Healthline)

According to WebMD, there were other benefits: “There are numerous benefits of walking. Some of the most common including 1. improved sleep, Better endurance, Stress relief, Increased energy and stamina, Reduced tiredness that can increase mental alertness, and Reduced cholesterol. Walking helps boost your mood because it increases blood flow and blood circulation to the brain and body. It has a positive influence on your hypothalamic-pituitary-adrenal (HPA) axis, which is your central nervous response system. This is good because the HPA axis is responsible for your stress response. When you exercise by walking, you calm your nerves, making you feel less stressed. You can build on the positive effects of walking by inviting friends to join you. Walking with others one or two days per week can have enormous benefits. Physical exercise combined with positive social interactions can improve negative moods, ward off depression, and improve self-esteem. Try to walk three days a week for 10-30 minutes at a time. A good rule of thumb is to walk for about 30-45 minutes, either all at once or broken into 10-minute chunks. This ends up being about 2-4 miles.”

Tips to help you get started. “Set yourself up for success. Start with a simple goal, such as taking a 5-minute walk during your lunch break. When this becomes a routine, set a new goal, like walking for 20 minutes after work. Find enough time during the day for your walks. With this plan, you could set goals that seemed impossible initially.”

“Make walking enjoyable. If you dislike walking alone, you can ask a neighbor or a friend to join you. If your group energizes you, consider joining a walking group. You can listen to music. This might make walking less boring.”

“Remember about comfort. You’ll want comfortable shoes that won’t hurt your feet if you’re walking long distances. It’s helpful to think about what you want to wear as well. Layers can help in unpredictable weather conditions. Water-repellent synthetic fabric can help keep you cool and dry if you work up a sweat.”

“Do it safely. If you’re planning on walking at night, consider wearing brightly colored clothing and a reflector to help cars see you when they’re passing by. Keep an eye on your surroundings, and always stay safe.”

“Switch up your routine. If you walk outdoors, you can plan a variety of different routes. If you’re walking alone, tell someone which route you take for the day. Always walk in well-lit and safe locations.”

“Don’t worry about missed days. If you occasionally forget to go on your daily walks, don’t give up. Get back on track by reminding yourself of how good you feel when you include physical activity in your daily routine.”