Benefits of Walking Every Day and Tips for Success

 

Benefits of Walking Every Day

Brisk walking on a daily basis can improve cardiovascular fitness by strengthening the heart, lowering blood pressure, and improving circulation. Walking at least 30 minutes a day helps lower the risk of developing heart disease, stroke, and other cardiovascular conditions.

 

 

Walking is a low-impact activity, which means it will create less stress and strain on your joints than activities like running or tennis.

 

 

Walking is easy enough that all fitness levels can get those daily steps in, without special equipment. Gear can be as simple as a sturdy pair of walking shoes and comfortable, loose fitting, layered clothing, and drinking water.

 

 

Walking is a zero-calorie fitness strategy that offers similar stress reduction perks as eating some good mood foods.

Walking helps tone bodies and burn calories. A daily walking habit may help you lose weight and belly fat, and keep it off. In fact, walking just one mile burns about 100 calories.

A study conducted with young adult participants shows just 10 minutes of brief, single bouts of meditative walking as opposed to just sitting, can both reduce fatigue level for post mindful walkers and elevate mood profile.

For people of any age who have arthritis, walking is especially good medicine. It strengthens muscles, which helps shift pressure from joints and reduce pain. See How to Exercise Safely With Arthritis for details.

 

Everyone benefits from a regular walking routine, as walking compresses and releases the cartilage in knees, and helps circulate synovial fluid that brings oxygen and nourishment to joints. 

 

A study published in September 2022 in JAMA Neurology, found walking 9,800 steps per day was associated with steady declines in dementia risk, and even fewer steps than the 9,800 threshold were still associated with a decline.

Regular exercise gives your face a glow, and your being the vim and vigor you can’t get any other way.  

 

Walking can raise your energy level, cognition, memory, and sleep quality, as well as strengthen the immune system.

Time spent walking can be an opportunity to meditate, and put aside electronic devices. It's self-caring to reserve time every day to unwind and relax with no interruptions. 

 

Tips for Successful Walking

  

Start out with short walks or walking at a light intensity, and gradually build up to longer walks or moderate or vigorous speed. 

As soon as your walking parameter feels too easy, work on increasing the duration, frequency, or speed. 

Keep up motivation by focusing on progress not perfection. When all else fails, use the mantra some exercise is better than none.

Do not start any new exercise program, without consulting your health care provider.  

Notice all windows of opportunity. For example, when you're running errands by auto,  park far away from your destination. Finish the last half-mile on foot. 

If you are up to it, leave the car at home and do errands by walking the whole way. 

Whenever possible, walk during daylight hours, and wear a light colored vest or sweatshirt so you are visible to traffic. 

Always walk facing oncoming traffic. If it's dark carry a flashlight or walk on a lighted track or indoors on a treadmill.
 

Choose routes that are well-used, well-lit, and safe. Even if you walk the same route every day, stay alert at all times to prevent falls from stumbling over brush and other obstacles in your path.

Don’t compare your routine to what others are doing. Set a time or step goal that is attainable for you. If you need to start with just 10 minutes or 5,000 steps a day and build up, that is better than nothing!

 

Pay attention to your surroundings, and avoid distractions like headphones. Refrain from being on your phone. Give yourself permission to be fully present to the now.
 

Walk on a sidewalk or a path whenever possible or find a smooth, stable surface alongside the road.
 

Dress appropriately. For colder temps, keep extremities protected from the environment. Fingers, toes, ears, and nose are most likely to suffer a cold injury like frostbite. Wear layers and wear a hat and sunglasses.
 

In warm or hot weather, try to exercise in the shade as much as possible, and keep to tree lined paths for your walk. 

Wear appropriate clothing: Light colored, loose fitting clothing made from cotton or sweat wicking fabrics are best. Also, don't forget a hat, sunglasses, and water for hydration.

Mix things up by grabbing a walking buddy, some friends, your children, or romantic partner and take an invigorating walk together.  

Make your walk feel fresh, and go to places you haven't been to before. Examples are a park, arboretum, zoo, or hiking trail. Find a new path or hill to climb. 

Even if you go to the same place every day, go at a different time of day than you’re used to. Lighting, colors, sounds, and smells will be different, and the people and living creatures you notice will also change with a different time.

 
 
There are many benefits of walking every day, and self-care tips and ideas to make this type of exercise a triumphant, health enhancing activity you take in stride (pun intended).

Note: This post is intended for educational and entertainment purposes only, and not offered as health or fitness advice. Please consult with your health care provider, before starting any exercise program.

 
 

Please comment below.

 

 
Do you have questions or feedback about walking for its wellness benefits?

Those people who walk every day find they improve their mental and physical health and feel better about their appearance as well. Do you agree or disagree and why? 
 
Did this post reveal something new that encourages you to consider developing a daily walking practice?
 
 

Please share below.

 

 
I have found if I walk early in the morning, the feel-good vibes I experience carries over into my work and play.
 
 
I read and appreciate every comment, but will not publish those that contain links. Thanks for understanding.
 
 

 

This post has been shared at Talking About It Tuesdays #27 July 02, 2024

Yahoo! This post is a Feature at Weekend-traffic-jam-reboot-06 28 2024

This post Has been shared at Weekend Traffic Jam Reboot! – June 20

This post ha been shared at InLinkz 300 Senior Salon Pit Stop

This post has been shared at March 2024 Edition of Hearth and Soul Link Party

This post has been shared at Talking-about-it-Tuesdays-#7

This post has been shared at Wonderful Wednesday Blog Hop!

This post has been shared at Senior-Salon-Pit-Stop-297

This post has been shared at Senior-Salon-Pit-Stop-296

This post has been shared at February-2024-edition-the-Hearth-and-Soul-Link-Party

This post has been shared at Thurs. Favorite Things #645

This post is a feature at Senior Salon Pit Stop Link Party #294. Thrilled and honored!

This post has been shared at  senior-salon-pit-stop-294

Shared at Senior Salon Pit Stop Link Party #293

Essential Self Care Tips to Ace Autumn

 

Photo Credit Nancy Andres at Colors 4 Health

Autumn is an excellent time to reassess self-care habits, and focus on those attitudes and activities that improve our sense of well-being. 

When we do things that help us relax, recharge, and reset, we reduce stress, nurture ourselves, and are better prepared to tackle whatever comes or way.

Continue Reading and See Essential Self-care Tips to Ace Autumn

Tip #1 Most things that energize my spirit and heart, help refresh my mind and body as well. What thoughts and behaviors help you connect with inspiration and love? Do at least one or two each day to raise your vibration.

Photo Credit Nancy Andres at Colors 4 Health

Tip #2 Check-in with yourself daily and identify what you are feeling. Let your intuition, reflection, or past experience guide you to do things that day that are essential for self-care and resonate with you. 

Tips #3 Use self-care to help you identify anxiety or fear triggers. Take action by doing something that helps you feel more trusting and secure. A few examples are hugging yourself, breathing through the panic, or speaking with a close friend or counselor. 

Tip #4 Continue to practice self-care on peaceful days too, and especially leading up to and during the holiday weeks ahead.

Be Realistic and Set Achievable Self-care Goals.

 

Tip #5 If you take one small action every day rather than aim too big, you may find it easier to stick to your autumn self-care routine and feel a sense of accomplishment.

Tip #6 Schedule in autumn self-care by writing the activity down in your phone, datebook, calendar, or planner. Then, make sure to take the allotted time to see it through.

Tip #7 Create an affirmation that reinforces the concept that self-care is healing, stress-reducing, and restorative rather than selfish. 

Affirm this by setting the intention (affirmation) and taking the actions (self-care) to further goals one step at a time. When we savor each day and are grateful for progress, it helps increase life satisfaction. 

Credit Nancy Andres at Colors 4 Health

Tip #8 Be open to receiving support from others. Recognize you may learn much from mentors, coaches, and those with special training or different experiences than you have had. 

Meet with an accountant, financial planner, lawyer, or other pro and  work on setting up a budget, reducing financial obligations, and increasing savings. 

Tip #9 Star in your own life, and your thoughts, beliefs, and actions will align with that energy. When you think and act authentically it's sure to bring you joy. 

Credit Nancy Andres at Colors 4 Health

Don't overextend yourself, as you may wind up feeling cranky and off-kilter. 

Start each day by getting your own head on straight, and you'll be better able to be there for others.

Be PROACTIVE with Self-care.

Tip #10 Plan for and eat a nutritious breakfast, lunch, and dinner. Make each meal a mindful experience. 

Refrain from skipping meals or eating on the run.

Create and sustain a healthy eating plan by following it every day. Read Key Reasons to Eat Mindfully with Tips to Succeed for details. 

Tip #11 Give yourself permission to take on your day in a way that works best for you.

I devote 10 minutes of early morning time to stretches, giving thanks to my Higher Power for another day of life, and drinking a full glass of water. 

How do you like to start your day?

Tip #12 Step away from your household or workplace responsibilities for 15-30 minutes for a relaxing mid-morning or afternoon stroll in nature. 

Being in natural surroundings is calming, grounding, and healing. Take in autumn colors and awaken your senses this fall.  

Being kind and caring with yourself soothes jagged nerves and refreshes your mind, body, and soul.

Tip #13 Make a written list of all the health promoting activities that might enhance a good day or help when you feel anxious or overwhelmed. 

Some ideas are: a deep breathing exercise, calling or seeing a friend or loved one, drinking a cup of chamomile tea, or doing a meditation or visualization.

Perhaps is can be as simple as reading a chapter of a non-work related book for enjoyment, drinking hot apple cider, slipping on a fuzzy pair if sox, or doing all three. 

Record self-care ideas in your phone, keep a handwritten list at your bedside, or put a self-care activity list anywhere it can be within eyesight. 

Read it when you need to be reminded of those things that center you. 

Tip #14 Self-care is also about setting boundaries and not taking on more than you can handle. It might include declining a social invitation or saying a simple no to extra commitments. Use the time and energy to kick-back, relax, and even daydream.

Photo Credit Nancy Andres at Colors 4 Health

Tip #15 Recognize that cooler, drier air makes skin dehydrated, and skin care may be one of those things you want to make a priority this autumn and winter.

Instead of just using moisturizer once a day, you may want to apply it, both in the morning and night. To avoid that chapped look, apply moisturizer to hands and lips as well. 

Also make sure to hydrate, because our bodies need water more than anything! 

The air in our homes tends to get dry in the fall and winter, and it's important to consume adequate water every day. 

This may be easy to forget, since temps aren’t as hot as they were in the summer, and we might not feel as thirsty.

Tip #15 Praise all efforts to make progress with self-care. See Reaping the Rewards of Active Self-Reinforcement, when finding it a challenge to persevere. 

Tip #16 Refrain from listening to negative self-talk and pressuring or shaming yourself. Tell yourself Rome wasn't built in a day. Slips happen so take it easy on yourself and start again. 

In other words, set expectations appropriately. The truth is it will probably take anywhere from two months to eight months to build a new behavior into your life — not 21 days.

Incorporate Physical Activity into Daily Pursuits.

How often do you incorporate movement into your daily activities? In autumn, temps are often a nice balance between warm and cold. 

Tip #17 If you’re a person who avoids movement and exercise as a form of self-care, perhaps you haven’t found a form of exercise you enjoy.

Autumn is a fun time to rake leaves or jump into them, harvest autumn crops, prepare the garden for winter, pick pumpkins or apples at a nearby farm, or train for a marathon. Be mindful and choose those things that appeal to you. 

Tip #18 If you have limited mobility or health issues, consult with a personal trainer, yoga teacher, or physical therapist to show you the correct, safe way to do chair exercises or restorative yoga. 

Tip #19 Want to get those endorphins flowing? Climb a flight of stairs, dance, participate in a tai chi class or YouTube Beginner exercise class. 

Get off your couch or away from social media, and get moving. 

Tip #20 Keep in mind that those who feel peppy or a good tired after working out, are usually motivated to keep at it. 

Those who overdo and injure themselves are less likely to keep with the plan. 

Tip #21 If nothing sounds good, why not try another way to be more active? 

Some possibilities include trampoline fitness, also known as rebounding, hiking, rock climbing, jumping rope, or joining your children or grandkids on the playground or park for a game of catch or soccer.

If you’re a dog owner, map a new or longer walking route to increase steps. 

Tip #22 When you're starting any new form of exercise, start slow. Try a new movement or fitness routine once a week.

Note: This post is intended for entertainment and information purposes only. Before starting a new exercise or health regimen seek medical advice from your health care provider.

Tip #23 Monitor how each physical activity makes you feel. Be okay about quitting something, if you aren’t getting anything out of it.

 

Tip #24 Any kind of sustained movement, rigorous or not, helps elevate mood and lessen stress, making it a beneficial path for self-care. 💖

Tip #25 Participate in relaxing activities starting at least 2 hours before you turn in for the night.

Read a paperback or hardcover book, instead of looking at text from a backlit device. Tablet light is disruptive to natural sleep rhythm.

Nix late-night TV watching too. Many programs are stimulating rather than soothing. 

Light from a television screen can suppress melatonin, the sleep hormone. Try listening to music or audio books instead. Get to bed at an hour that allows you to bank away at least 7 hours of sleep each night. 😴

Do you think you'd like to amp up self-care practices this fall and why? 

What tips in this post help motivate you?

 

Please comment below in the space provided. 

I read and appreciate all comments, but will not publish comments if they contain links. 

Thanks for understanding.

If you like what you see please follow me on my Facebook Page and do the same on Pinterest. 

I offer fresh health and lifestyle ideas here at Colors 4 Health on the 1st and 15th of each month. 

See past posts too by using the search bar. Many contain additional self-care tips and ideas.

This post has been shared at Will Blog for Comments #4, open August 21 - August 26!

This post has been shared at 275-Senior-Salon-Pit-Stop

This post has been shared at Senior Salon Pit Stop 274

This post has been shared at Share-the-wealth-link-up-#31

This post has been shared at 

Happiness Is Homemade Link Party #452

This post has been shared at November 2022 Edition of The Hearth and Soul Link Party

This post has been shared at Home Matters Linky Party-Thanksgiving and Christmas

This post has been shared at FUNTASTIC FRIDAY LINK PARTY 409 AND RECIPES GALORE

This post has been shared at First-Thursday-Thursday Favorite Things Party-in Nov

This post has been shared at Share the Wealth Link up # 30

This post has been shared at Talent-Sharing Tuesdays Link-Up 40