Many Optimal Health Warriors are in need of improving their exercise habit (myself included!). Forget the grandiose visions of a regimented daily exercise routine that begins in X amount of days and involves an amount of discipline and time that you have never given exercise before or at least not since you played organized sports in school. This is a good “goal” to have but realistically will take most people years to achieve. And stop beating yourself up for the weeks, months, years or decades that have gone by since you last took the time to exercise your body.

Instead, just walk.

If it has been a long time since your last walk then make it a short walk around the block or two. If you are already a regular walker then quicken your step for three minutes and stroll for the next three and so on. This little tweak will turn your walk into high intensity interval training, heightening the health and weight management benefits obtained from walking. Walk up that hill. Walk to the store. Walk to work if you can. Or park your car as far away from the work or store door as possible. Walk up and down stairs (skip the elevator to the vertical expansion when possible).

What can the simple and instinctive act of walking do for you? I’m glad you asked!

Walking decreases your risk for injury. It is easier to prepare for, whether being a planned or spontaneous walk. There is no expensive equipment or gear to invest in. Walking reduces the risk of cardiovascular events (angina, heart attack, heart failure, coronary artery bypass surgery, angioplasty and stroke) – protection being evident with as little as 5.5 miles per week at a pace of two miles per hour! Walking reduces your risk of dying (yay!). Walking improves cholesterol, blood pressure, diabetes, obesity, vascular stiffness, inflammation and stress. Walking protects against dementia, peripheral artery disease, depression, obesity, diabetes and colon cancer.

Need more convincing? Walking will improve all Four Foundations of Optimal Health.

Walking improves digestion, your gastric juices will remain as a mixed solution and your intestines will keep your food a movin’ down.

Stress and anxiety decrease with just a 15 minute walk. A 45 minute walk surrounded by nature just might send you into bliss!

Walking will help tire you out for a good night’s rest and if done in the daylight hours you’ll keep your circadian clock and sleep cycle in sync.

And if you walk enough and include a good amount of hills or stairs, walking may be the only exercise regimen you need at times. The good folks at Harvard Medical School think that a high value should be placed on walking and I agree.

And Dr. Mercola is a big fan of walking too, The Power Of Walking.

Be well and love the earth,
Grace