Day 7 – Walk for the Health of It

10248791_mThanksgiving!  One way to balance the turkey dinner is to avoid sitting around all day.
Did you know that walking is one of the easiest and least expensive ways to have a healthy body?  Sometimes all it takes is a mindset change such as parking further from the entrance, taking the stairs instead of the elevator, going for an invigorating walk with a friend or family member instead of visiting over coffee or watching TV.   The benefits of walking are many.   Stress, which has been linked to most diseases as well as weight gain, is greatly reduced through walking.  Walking reduces your risk of heart disease, breast cancer, colon cancer, and diabetes.  It makes your bones stronger, improves cognitive function (thinking power), and even lessens depression and elevates your mood by boosting serotonin levels.  For improving your fitness level, it is recommended that you walk at least 30 minutes a day at a moderate intensity (slightly out of breath and breaking a sweat).  If you weigh 150 pounds, you will burn roughly 60 calories for every km you walk; at 200 pounds you will burn over 80 calories per km.  Keep a journal of all the times you choose walking over inactivity during the next 3 weeks.  (It takes 21 days to form a habit.)  So the next time, you have only a few blocks to go, or you have a few minutes to spare over lunch or you are sitting down to watch mindless TV; be inspired to be different and treat yourself to a walk.  Your body will thank you for it! 

Walking is man's best medicine. 



  1. Time to review your goals and set rewards. 
  2. Keep drinking 6 to 8 glasses of water every day.
  3. Be proactive about staying active. Put together a program that works for you. Seek professional help from a fitness trainer if you need a little "push".
  4. Stay active EVERY day, not just the days you have planned activity.
  5. Choose activities that you enjoy as you are much more likely to continue them.