Let's Walk & Talk

Walking has become one of my favorite ways to exercise. When I was younger I looked at it as a nice cool-down after a brisk jog. Now I see it as a way to gain cardiovascular health, keep my joints flexible, and instantly change my mood.

Walk, Don't Run

That's not just the name of a great '50s song by The Ventures. It's good advice, too! Running isn't bad. While I've never been a long-distance runner, I love sprinting. Running can be great exercise. But if you worry about the toll it takes on your joints, walking is a great alternative.

Brisk walking for 30 minutes per day has been shown in many studies to provide significant health benefits, including

• Improving cardiovascular health

• Lowering blood pressure and blood sugar

• Maintaining healthy weight

• Strengthening bones and muscles

• Improving mood

• Increasing energy

But Wait, There's More

While you have probably heard about the aforementioned benefits of walking, there are a few benefits you might not know about.

1. A Harvard study found that participants who walked briskly for one hour per day had the effect of weight-promoting genes cut almost in half.

2. Two studies from the University of Exeter found that walking for 15 minutes reduced participants' cravings for chocolate. Other studies have found that walking reduces cravings for sweets in general.

3. The American Cancer study found that women who walked for an hour or more per day had a 14% reduction in risk of breast cancer, over those who walked less than three hours per week.

4. Walking not only reduces joint pain from arthritis, but has been shown to prevent arthritis from forming in the first place, when walking about a mile per day.

5. Studies have shown that people who walk for at least 20 minutes per day, fine days per week, have about 40% fewer sick days than those who don't walk. The walkers also experience milder symptoms for shorter durations when they do get sick.

Let's Get Started

So what do you need to get started with a walking program? Very little. A good pair of shoes, a water bottle, and a watch are about it. Of course, you should talk to your doctor if you're just getting started or have other health concerns.

Now, everyone talks about special walking or running shoes. Personally, I've sworn off "traditional shoes." I had severe foot pain years ago. I figured it was plantar fasciitis, and there isn't really a cure (short of surgery.) I had basically given up on being pain-free and was searching all over the internet for special shoes or orthotics that would help. There are tons, for sure. But then I came across something that changed my life-minimalist shoes. OMG. The key features are that these shoes are zero-drop and have a wide toe box.

Zero-drop means that there's no difference in elevation between the heel and the toes. That is, your foot is flat on the ground. A wide toe box fits the shape of your foot, giving your toes plenty of room to wiggle and expand. Minimalist shoes are basically like walking around barefoot. For me, that was game-changing. I haven't had any foot pain since I started wearing them. Consequently, I had less (or no) knee, hip, or back pain.

I've tried several brands over the years, but my favorite is Lems. I wear these shoes for walking, running, weight lifting, everything. When I walk inside, I just go barefoot.

I also find that some sort of music player is essential when I walk. Just be aware of your surroundings if you take your tunes outside.

My Favorite

One of my favorite ways to walk is indoor walking, with a program called Walk At Home by Leslie Sansone. I used to buy DVDs but now it's all streaming. I LOVE IT. The videos are a variety of length-anything from 1 to 5 miles. The pace is kept at a fat-burning 15-minute mile pace. It's easy, needs no equipment (though sometimes they use a resistance band for a little strength training) and can be done in a small space.

I love the Walk At Home system. I usually do a mile in the morning when I wake up (a quick 15 minutes to get the circulation going and burn a few calories first thing in the morning) and then another 2 miles while my toddler is napping.

However you choose to walk, just get stepping! It's easy, fun, effective and makes you feel so good that you did something healthy for yourself. Get your family and friends involved and have a walk party!

P.S. I don't get paid for talking about products or services. I just love Lems and Walk At Home and want to share with others.

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