Contributed
Elizabethtown, N.C. – At the beginning of each new year, people around the world set a resolution for the coming year. In the United States, the top three New Year’s resolutions include exercising more, improving physical health, and being happy. Unfortunately, 80% of people lose motivation, and their resolutions are forgotten by mid-February. Would you believe me if I told you there was one simple, daily habit that would help achieve not one but all of those goals?
What’s this simple habit you ask? Walking. Yup, you read that right – walking. One of the most underrated forms of physical activity, walking is a budget-friendly, low-impact, effective way to increase overall health and wellness. With all adults needing at least 150 minutes of moderate-intensity aerobic activity each week, a 20-minute brisk walk daily will meet that need. If you feel 20 minutes is too much, do what you can. Start with a five-minute walk each day and as you build strength and endurance, begin to increase the time.
Okay, I’ve shared the not-so-secret secret to achieving your New Year’s resolutions, but what makes walking the key to resolution success? When we walk, there is an increase in blood flow and oxygen to the brain, which releases serotonin and endorphins (we call these feel-good hormones). These chemicals stabilize our mood and reduce stress and pain levels leading to reduced depression and anxiety. Walking outdoors has the added benefits of getting a dose of vitamin D and the green, calming scenery can reduce symptoms of depression. In layman’s terms, walking makes you happy.
The increased blood flow, balance of blood sugar levels, and release of all the feel-good hormones result in increased energy levels as well as creativity and productivity. Walking gives our brain a chance to be free instead of consumed by “to-do” lists to allow the creative juices to flow.
Going for just a 15-minute walk increases norepinephrine (a hormone that prepares the body for action) in the brain to make you feel more alert and focused and reduces cortisol (yet another hormone), helping you feel more relaxed and less on edge.
Walking not only makes you happy and boosts your energy, but it also decreases the risk of many chronic diseases. Several studies have shown that, over time, consistent walking lowers the risk of cardiovascular disease and diabetes. It has also been shown that walking reduces high blood pressure and cholesterol.
Despite popular belief, weight management does NOT require extreme exercise to be successful. Walking has just as many benefits – it burns calories and is low-impact, so you avoid any harsh treatment to your joints.
To maximize the weight-management benefits of walking be sure to walk at a brisk pace. This means your heart rate and breathing increase; you should be able to hold a conversation but not sing. Walking is also a weight-bearing exercise, so improved bone health and density are yet more benefits of walking. Strong, healthy bones and muscles reduce the risk for bone-density conditions like osteoporosis, which can lead to falls, fractures, and breaks, especially as we age.
It must be said that turning walking (or anything) into a daily habit comes from consistency. A habit takes an average of 66 days to form, so stick with it!
Author: staff report
About Author
1 thought on “The Simple Secret to Achieving Health and Wellness Goals”
Comments are closed.