There are certain habits that, if neglected, can make a huge difference, like brushing your teeth. If you didn’t take the two minutes twice a day to brush your teeth, you could end up with several cavities, eventually gum disease, and potential oral health issues. It’s a small action that takes only a few minutes but can significantly impact your smile. Now, let’s consider walking. It’s nothing extraordinary—just one step in front of another. While walking may seem simple, its regular practice can have a monumental impact on your health when done consistently over time.

Exploring the Benefits of Daily Walking

Thinking about how simple habits, like brushing your teeth, help your health, let’s see how a daily brisk walk can also make you feel better. If you decide to try a brisk walk every day, here are some benefits you might experience:

• Increased insulin sensitivity

• Improved muscular strength

• Enhanced cardiovascular health

• Better oxygenation in the lungs and heart

• Positive changes in body composition

• Potential reduction in healthcare costs

• Improved mental well-being and mood

• Better digestive health

• Strengthened immune system

• Reduced stress levels

• Increased energy levels

• Enhanced sleep quality

You don’t need fancy equipment, expensive gear, or a gym pass for this habit. The hardest part is finding the motivation to take the first steps and then to keep going.

Where Do I Start?

Such a simple question can have a complex answer. Creating a new health-habit can be both exciting and daunting, but setting a goal to incorporate walking into your daily routine is a great place to start. Begin by setting achievable targets, such as a 10-minute walk each day, gradually increasing the duration as you build stamina. If finding an extra 10 minutes is challenging, consider these suggestions:

• Take the Stairs: Opt for stairs instead of elevators or escalators whenever possible.

• Park Further Away: When driving, park at the far end of the parking lot to add a few extra steps to your journey.

• Walking Meetings: Conduct meetings on the go when possible. Walking meetings can be productive and help you stay active.

• Set Reminders: Use a smartphone or fitness tracker to set reminders to stand up and take short walks throughout the day.

• Public Transport: Get off public transportation one stop early and walk the rest of the way to your destination.

• Walking Breaks: Replace coffee breaks with brisk walks; they can be just as rejuvenating.

• Family Walks: After dinner, make it a habit to walk with your family or pets.

• Walking Groups: Join or start a walking group with friends or colleagues for social support.

• Errands on Foot: Complete nearby errands by walking instead of driving.

• Enjoy Nature: Find a local park or trail for a leisurely walk and to connect with nature.

Steps to well-being

Choose comfortable footwear and find a scenic route that brings you happiness to make the experience enjoyable. Start by incorporating walking into your routine at least twice a week. As you feel more comfortable, consider increasing this goal for continual progress. It’s not about the distance covered, but the steps taken toward your well-being. Consistency is key, so strive to make walking a non-negotiable part of your daily routine.

Sending Health Your Way!

The Tula Clinical Team

Reviewed by:
Aubree RN, BSN
Austin MS, RDN, CSR, LDN, CD