Want to live longer? Go for a walk.

walking with familyWalking is the simplest change you can make if you want to get active…and almost anyone can do it.  Moderate physical activity, like walking, for 30 minutes each day has countless health benefits.

Not only does walking lift your mood and enhance mental well-being, it also lowers the risk of obesity, heart disease, osteoporosis, breast and colon cancer, type 2 diabetes, and improves blood pressure, blood sugar levels and balance and coordination. 

Don't let excuses prevent you from taking care of your health. Is it raining outside? Hit the local mall. Don't have 30 minutes to spare? Try two 15-minute sessions or three 10-minute sessions throughout the day. Don't like walking alone? Walk with a neighbor. Or it's a great way to exercise while spending time with friends. And remember, Fido loves to walk. Take your dog...or better yet make it a family affair. Have the kids put on some sturdy shoes and hit the pavement.

Make walking fun by mapping out new routes or exploring new trails. Or keep it simple and convenient by just strolling through the neighborhood.

Keep safety in mind while walking. Wear shoes with proper support. If walking outdoors when it's dark, be sure to wear bright colors or reflective tape for visibility. Also be aware of uneven ground, cracked sidewalks, trees with low-hanging limbs, etc.

walking for exercise

If it sounds scary to begin a walking plan, it's perfectly okay to start slowly. It's actually important to start slowly if you're not in the habit of exercising. Try walking for 5 minutes at a time for a few weeks, then increase by 5 minutes each week as you begin to feel more comfortable, eventually hitting that 30 minute mark.

Incorporating Extend Nutrition can also help improve energy levels and stamina. Since it's made with the right amount of complex carbs, lean protein and healthy fats - it's the perfect snack to fuel your walk and help you reach your goals sooner.

Sometimes journaling or keeping track of how far you've gone can be a great inspiration and highly motivating. Wearing a pedometer is an easy way to count your steps and track your distance. Then reward yourself for reaching MILEstones with a new pair of walking shoes!

*The information provided above is not a substitute for professional medical advice and care. If you have specific needs, please see a professional health care provider.