You're making great progress!

 

With the two hardest steps underway, let’s focus on moving a little more.

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Your goal for this week is to work up to a:

 

Non-negotiable 20-minute brisk walk - Every day

 

If you can do more, even better!

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• Pair with sunlight: Aim to get some natural light during your walk, even on cloudy days. Show some skin if it's not too cold. If it’s raining, grab an umbrella...no excuses! Even daylight in the eyes is good. 

• Combine with other activities: Walk the dog, catch up on phone calls, or listen to an audiobook or podcast. But it’s also a perfect time to think, reflect, or plan your day.

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Did you know? Walking can actually boost your creativity and thinking power. Many great minds, including Beethoven, Steve Jobs, Charles Darwin and many philosophers like Aristotle, were avid walkers and often coming up with their best ideas on a stroll.

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​It's also a common activity among bluenzone centenarians. And this is all about Longevity after all. 

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• When to walk: Morning walks are ideal with early light to kick start your day as the sun light in our eyes plays a crucial role in our natural wake up cycle, but if not, any time of day works.

• Already walking e.g commuting or shopping? Great! But make this 20-minute walk an intentional addition to any walking you already do. Commuting and shopping can be stressful. This is about clearing the mind, learning, being in the moment and social connection. 

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If you miss a day due to illness or scheduling, don’t stress, just make it up with an extra-long walk when you can, such as at the weekend.

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If you're injured, then adjust accordingly based on advice from your physiotherapist or doctor.

 

In a wheelchair? Still try to get out, self assisted if possible. This is also about fresh air, a clear mind and some sun.

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Why Walking Is Important:

Walking is what humans are built for. We’re the best walkers in the animal kingdom! Unfortunately, modern transportation has diminished its role in our lives. Here’s why it’s time to reclaim it:

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Physical Health Benefits:

• Heart Health: Walking improves circulation, strengthens your heart, and reduces the risk of heart disease, stroke, and high blood pressure.

• Weight Management: It burns additional calories and can help maintain or lose unwanted weight BUT ONLY along side your healthy non UPF eating and drinking.

• Stronger Bones and Muscles: Walking strengthens bones and tones muscles, especially in your legs and glutes.

• Better Balance and Coordination: Regular walking reduces the risk of falls, especially as we age.

• Lower Risk of Chronic Disease: It reduces the likelihood of developing type 2 diabetes, certain cancers, and dementia.

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Mental Health Benefits:

• Boosts Mood: Walking releases endorphins, helping to combat stress, anxiety, and depression.

• Relieves Stress: It provides a mental reset and clears your head.

• Improves Sleep: Regular physical activity can enhance sleep quality.

• Enhances Brain Function: Walking supports memory, creativity, and overall cognitive performance.

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Other Benefits:

• Accessible: Walking requires no special equipment and is free.

• Social Connection: Walking with others can strengthen relationships. Or you might bump into someone you know.

• Nature Connection: Outdoor walks offer the chance to appreciate your surroundings and reconnect with nature.​

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Tips to Make Walking a Habit:

• Find a Buddy: Walk with a friend, family member, or partner for added motivation.

• Stick to a Routine: Schedule walks during consistent times, like mornings, lunch breaks, or after dinner.

• Explore New Routes: Discover interesting paths or parks in your area.

• Entertain Yourself: if on your own listen to new or interesting music, audiobooks, or podcasts. All can make your walk more enjoyable and mind expanding. Or simply clear your mind, think and enjoy your surroundings.

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Remember: Every step counts! Even a short walk has tremendous health benefits. So lace up your shoes, get outside, and start walking your way to better health!

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For a related read, see my blog 'on Time management'​

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