Build Habit of Walking Daily for Your Overall health

Habit No. 8 - Go for a Walk Daily to Improve Your Overall Health !!

Habit No. 8 - Go for a Walk Daily to Improve Your Overall Health !!

Walking is one of the most underrated healthy habits you can do. Walking is often overlooked because it’s so simple or it “doesn’t burn that many calories” but science shows that putting one foot in front of the other leads to some impressive mental and physical health benefits. 

Not only does walking improve fitness and help to prevent weight gain, but it has also been shown to improve posture, mood, circulation, the risk for chronic disease, as well as alleviate fatigue and depression. 

Moreover, going for a walk every day, long or short, can help to increase the amount time spent outside and exposure to sunlight, further supporting the body’s production of vitamin D and natural circadian rhythm.

Plus, "there's something about a simple walk that gives your brain time to sort through and resolve problems." 

How this Small Habit Can Change Your Life :

  • Achieve Better Mental Clarity :
    "To achieve better mental clarity, I try to go for a 30-minute walk in the park near my house every day. I find that taking that period to be outside by myself allows me to quiet my mind, organize my thoughts and find ways to approach different situations more objectively.

    I'm able to visualize the bigger picture associated with the big decisions I need to make professionally and personally, and ultimately, I'm better able to determine the correct course of action."

    --Ethan Song, CEO of Frank And Oak, a menswear and womenswear brand.

  • Walk those 10,000 steps every day :
    Most people have heard about the benefits of walking at least 10,000 steps in a day. Yet, as a society, we tend to fall far short of that goal. 

    Event still, this single habit is a great way to resolve our sedentary ways. Park further from the office or take the stairs when you can to help boost your daily steps.

  • Improve Your Overall Health :
    Getting fresh air on a regular basis is one of the easiest ways to improve your overall health. Exposure to the sun enables the body to produce vitamin D, which has been shown to have many essential functions in the body.

    Deficiency in vitamin D has been linked to fatigue, weakened immune system, bone and back pain, low mood and depression. Ironically, vitamin D is one of the most commonly supplemented vitamins, while daily exposure to the sun could prove to be a simple solution to this concern. So, whether it’s spring, summer, winter or fall, ensure that you spend some time outside every single day.

  • Give Your Mind a Healthy Break :
    "With so much coming at us in the form of email, social media, and other various forms of communication, we are hardly given a chance to formulate our thoughts fully before having to respond or give opinions. I like to take a long, brisk walk--about an hour--daily in the nature without any distractions, and I use that time to just let my mind wander and work through some of the bigger issues weighing me down.

    It's amazing how the combination of fresh air, communing with nature and exercise all work together to bring on some really breakthrough thinking and fresh approaches.

  • Boost Your Immune Function : 
    Walking may reduce your risk for developing a cold or the flu. One study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall.

    Their symptoms were also lessened if they did get sick. That was compared to adults in the study who were sedentary. Try to get in a daily walk to experience these benefits.

  • Boost Your Energy Levels :
    Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup of coffee.

    Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels. 

  • Improve Your Mood Quickly :
    Walking improves your mental health. StudiesTrusted Source show it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal.

    To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. You can also break it up into three 10-minute walks.

  • Extend Your Life :
    Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.

    But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.

    How Your Habit Buddy Will Help You Build this Habit ??

    • Your Personal "Habit Buddy is a Certified Habit Coach" & Learns More Daily to be 1% better every day to help you more effectively. They apply all the "Behaviour Change & Habit Formation Laws" to make it easy for you to build good habits & remove the bad ones.

    • It's Easy to Start a Habit but very hard to keep going daily, this is where the "Habit Tracking Board" included in "My Habit Buddy" plays a big role. It's placed on a dominant wall where you can view it several times a day & works as a reminder to perform the Habit & Mark an "X" after you have performed the habit.

    • Your "STEPLO APP" has feature to Track Your Steps so that you get the clear picture of your current habits & you can improve them week by week. 

    • You also get Reminders & Notifications from your app so that you don't miss.

    • Every time you perform this habit & update it in your "STEPLO App", you get "STEPLO Coins" that you can redeem for other Premium & Helpful Products/ Services like Headspace, Cult Fit, Books, Body Massages & Therapy, Fit Bit, Sleep Tracking Ring & more that will help to make your habits & life better.

    • There is a Weekly Leaderboard which has all your "Habit Partners" like friends, family & others who are member of "My Habit Buddy". Every week's leader gets an exclusive reward to celebrate their effort, boost self-confidence & inspire their partners.

    Some Helpful Tips to Remember While Walking : 

    • Walk in areas designated for pedestrians. Look for well-lit areas if possible.
    • If you walk in the evening or early morning hours, wear a reflective vest or light so cars can see you.
    • Wear sturdy shoes with good heel and arch support.
    • Wear loose, comfortable clothing.
    • Drink plenty of water before and after your walk to stay hydrated.
    • Wear sunscreen to prevent sunburn, even on cloudy days.
    • Make Walking a fun by taking your 4 leg friend on long-walks.
    • Consider making a post-meal walk a regular part of your routine. It can also help you fit exercise in throughout the day.

    Our Inspiration & Guides for this Article :

    1. What are the Benefits of Walking.
    2. 12 Benefits of Walking Every Single Day.

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